ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How To Build Bigger Arms

Updated on October 6, 2012

Is lifting the biggest dumbell in your gym not giving you the results you want? Well i'm not suprised. Lifting heavier weights will not give you any benefits in muscle gaines if you're not using correct form. Training the same muscle over and over again will also stop your muscle from growing. Right now tense your bicep, you probably did this with your palm facing towards you, now keeping your bicep tensed turn your palm outward. Notice the change in your bicep. The bicep is made up of different muscles, what you just saw is the contraction of your bicep brachii short head ( palm facing towards you ) change to the bicep brachii long head, You can see now that if your bicep training has just been focusing on your brachii short head, your arms won't be built to their fullest potential. Once you start using correct form and isolationg al of your bicep muscles you'll notice your arms starting to stretch your t shirt sleeves. Here are 4 biceps moves you can use to train the whole of your arms. Try and keep your rep range to under 10 per set and the tenth rep being the very last you can do. Eat well and supplement with protein.

Underhand barbell curl - Your most common bicep movement. Using a straight barbell will stop you using rotation to lift the weight. This exercise targets the short head bicep brachii and will give you serious gains. To make sure you're not cheating in any way to lift the weight put your back against the wall making sure your elbows stay tucked in and your triceps don't leave the wall. This will give you serious gain if use correct form.

Zotteman Curls - You can use a barbell for this or dumbells. You lift the weight by keeping your palms facing down and bringing the weight up to your chest. This move is tough so use a lighter weight to begin with. This target the long head and works your forearms. This move will make your arms look big when you're in relaxed mode.

Dumbell Hammer Curls - Hammer curls are your best friend when it comes to creating definition between the heads. Again this move will give your arms size when they're relaxed by your sides. Just like zottman curls do not cheat by twisting or swinging the weight. Sit on a bench when you do this move with the back upright. Using a light weight with correct form will give you greater benfefits than swinging a heavier one.

Hammer Twist Curls - This most common way people lift dumbells, this movement lets you lift heavier weight and works multiple muscles it doesn't have the isolation benefits the other exercise do but you do get to work multiple muscles. Try not over use this exercise, you may be able to lift heavier but your size gains will come from the 3 above.

Use variation in your workouts going from dumbells to bar bells. Lay of the cable machines too, they use leverage. Pick up the EZ bar from time to time to mix up you barbell moves. Will you see results quickly if you keep your rep range low anf you use the isolation moves above. Make sure you increase your protein intake to help muscle repair.


    0 of 8192 characters used
    Post Comment

    • JP993 profile image

      JP993 5 years ago from England

      Thank you for your comment SoConfident,

      Remember to supplement well too, so you give your muscles the fuel they need.

    • soconfident profile image

      Derrick Bennett 5 years ago

      Useful hub I need to bulk my arms up. This is just what I needed to read.

    • JP993 profile image

      JP993 5 years ago from England

      Thanks for your comment Anthony. When you next do some lifting, lift the weight as you have been see if you can feel the contraction the whole time, if not then you're using momentum to lift the weight. Slow things down and work the whole of your arms and you should see some impressive results.

    • Anthony Binks profile image

      Anthony Binks 5 years ago from Northern Ireland

      Good hub, I will have to try these.

      As you stated at the start, I am able to bicep curl plenty of weight but I definitely wouldn't say I have big arms. this will hopefully change now with your advice, thanks.