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Bigger Arms

Updated on July 31, 2012

Bigger Arms Intro

Arms are one of the first thing anybody new to bodybuilding would like to get bigger and curling with either a dumbbell or barbell is the first thing most people think of.In this hub i will teach you how to train different aspects of your arms and how to utilise the exercises to get the best results.I guaranty you will see a difference in size within 6-8 weeks if you follow the plan i will lay out in the next few paragraphs.And from there you can progress and take it a stage further.I will split the plan into biceps and triceps and also forearms as they come into play also.A common misconception is to over train the biceps thinking this will give you bigger arms but that is not going to work.It is actually the triceps which is the bigger muscle covering two thirds of the arm,so to get bigger arms you need to work the triceps hard.And remember to get plenty of rest in between workouts for your arms to recover.

It is usually best to train biceps and triceps on separate days so you can focus on training one part of your arm really well.If you train biceps and triceps on the same day you wont be able to lift a thing the next day and the muscle growth tends to be slower so split those muscle groups up.

So first things first we are going to concentrate on the biceps.

Bicep Curl

This is the basic exercise for the biceps and one I'm sure you all know

Begin with the dumbbells by your side palms facing inwards,Start to lift the dumbbell up to your shoulders whilst twisting your wrists so that the palm ends up facing your body, pause for a second at the top and then lower slowly.Do not use your body weight to throw the weight up there if you have to do that then the weight is too heavy.Keep your elbows by your side.Use a weight that you can just do 10 reps of,then do 3 sets of 10.

Barbell curl

The barbell curl is exactly the same as the one above only with a barbell so seeing as your lifting this one with both hands you can up the weight a little.Same movement,elbows by your side,lift the weight up then slowly back down.Do 3 sets of 10 reps

Concentration Curl

This exercise is performed using a dumbbell, find a bench or something to sit on then starting with whatever side you would like to start first with,place your elbow in the side of your thigh and lift from a straight arm all the way up to your shoulder then back down slowly,This exercise you can really feel especially if you do it slowly.3 sets of 10 for each side

Concentration curl

The Preacher Curl

The Preacher curl is the best exercise for developing thick biceps with a high point which gives a dramatic look of size and width.You need access to a preacher bench for this one but most good gyms will have one.Take a seat at the preacher bench then when ready and the weight is right for you lift the bar up to your shoulders,hold briefly then lower slowly,Do 3 sets of 10 reps.

This one is a killer so maybe leave it till last so that you don't run out of steam half way through your workout.

Hammer curl

The Hammer curl is the same as a normal dumbbell curl but you do not rotate the wrist hence it looks like you are making a hammer action with the fist.This exercise works the width of the bicep and creates a slightly different look for the muscle.As usual 3 sets of 10 should do it.


Now you can do some or all of these exercises for the biceps,At first i expect you may only be able to manage two of them before your arms fail but keep at it and within 3 weeks you will be doing all of them,If after a few weeks you see no more progress then for a month try super-setting.Super-setting is where you pick two of the exercises and do one set of each with no rest then a 1 min rest then another set of each with no rest and so on until you have done three sets of each.It kills the first time,But stick with it for a month then back to the other routine,That's the thing with muscles you need to keep them second guessing,They like change.


Triceps...This is where the pain begins.Now when i first started working out over a year ago now my triceps wernt up to much,They looked toned but had no size or strength too them,I started out doing triceps dips with the machine helping me any taking away 40kgs of my body-weight,which meant i was dipping with only 27kgs,After 6 months i was dipping with just my body-weight alone so i was dipping 67kgs,Now i am having to put a belt round my waist with 15kgs tied to it so i am dipping with 82kgs.My arms have increased in size by Half an inch and have got so ripped now they look great.Keep at this program and i promise you,you will achieve great looking arms in a few months.

Tricep dips

Triceps dips are one of the best exercises to increase size and tone of your triceps and is currently my favourite triceps exercise.

Firstly you will need some parallel bars for this.Grip the bars and straighten out your arms,When ready lower your body by bending your arms until your triceps are parallel with your shoulders rest for a second then slowly back up but don't lock your arms out just straighten then repeat.Do as many as you can up to 10 and try to do 3 sets.When it gets easier then you will have to add weight via a belt.

Tricep dip

Tricep pull downs

For this you will need a machine with a cable attachment,Attach a triceps bar then set it at its highest attachment then add your weight and when ready grip with both hands and keeping your elbows by your sides lower the weight till your arms are out straight then up slowly.Repeat and do 3 sets of 10.

Skull crushers

Skull crushers,nice ring to it eh!!!.Well if you perform this wrong or without someone to spot you it could become a reality.Lie on a bench with either a barbell or heavy dumbbell above your head arms out straight then lower your arms down which will bring the weight perilously close to your head. 3 sets of 10

Skull crushers

Overhead cable rows

This exercise requires you to get back to the cable machine and kneel on the floor,have the machine set quite low and then grabbing the bar behind you and keeping your head ducked low pull the bar over the top of your head.3 sets of 10


I realise that for many of you you don't have access to a gym so have to work out at home and you wont have cable machines or parallel bars so hers a couple of alternatives.

Triceps dip:Find a bench or bed then something about 3 feet away and rest your feet on it,rest your hands on the bed or bench behind you and then add a weight to your stomach and when comfortable dip your lower body downwards.3 sets of 10

Triceps curl:Grab a dumbbell and raise it with one hand above and behind your head now lower behind your back and raise again slowly.3sets of 10 as usual.

Keeping me informed

I would love it if any body trying this arm routine would let me know how they get on or if they have any ideas to add to it to improve,This is what has worked for me and given me good gains but it might not suit everyone.Thanks!!!


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    • profile image


      7 years ago

      thanks man for all the ideas

    • warchild75 profile imageAUTHOR


      7 years ago from Lancing, West Sussex, England

      Sounds like ur a fair size anyways mike,i would suggest running,as it would lower ur overall body fat percentage but at the same time make you look ripped because ur still lifitng ur pots may weigh a bit less but your overall appearance will be that of having got bigger!

    • profile image


      7 years ago

      i am a commercial fisherman and its crab season now and i lift 150lb pots all day. and would like to get more upper body strength and stronger legs. im 5'10" and bout 225 and would like to look better and put some muscle size on.i would like to get into liftin weights. thanks

    • warchild75 profile imageAUTHOR


      7 years ago from Lancing, West Sussex, England

      If you want a full body workout then i would suggest bodyweight routines,therefore needing no weights or equipment.I have ahub on this too,check it out.

    • profile image


      7 years ago

      im 44 yrs old and looking for a full body work out. wanting a good routine to go by, any ideas. i like ur arm workout routine. i dont go to a gym just work out at home.

    • warchild75 profile imageAUTHOR


      9 years ago from Lancing, West Sussex, England

      No never hit the gym every day your body need rest as much as training.Do the biceps and triceps seperatly never on the same workout,do the biceps with legs and back one day then rest for a day then do chest,triceps and shoulders the next and repeat.

    • profile image


      9 years ago

      hey i got a question , how many days am i suppost to do this? every day of the week? what about if i workout my chest wont i have any energy?

    • warchild75 profile imageAUTHOR


      10 years ago from Lancing, West Sussex, England

      Hadnt heard of the first one but the second one does give your triceps the burn.Love it.Thanks for the tip

    • talented_ink profile image


      10 years ago from USA

      You listed most of the arm movements possible, and no matter how many Muscle and Fitness or Flex magazines you look through, the moves are almost the same except for a tweak here or a tweak there. My favorite bicep moves are hammer curls except the tweak there is that while you're curling the weight with one arm, the other arm stays at the halfway ("L") point so that both arms maintain a level of stress on them. My favorite triceps move is the bench press tweaked with a reverse grip. Reversing the grip puts more of the weight on your triceps than your chest so you'll have to use a lower weight than your normal bench press. These two moves are painful to say the least, but the results make you realize that the hurt is so good.


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