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Tricep Workouts That Make Your Arms Bigger

Updated on November 14, 2016

Workouts That Get You Massive Triceps

Triceps are one of the most noticeable muscles on a man
Triceps are one of the most noticeable muscles on a man

Building Muscle Mass and Burning Fat

When it comes to getting ripped triceps and biceps, its necessary that you choose exercises that both build muscle and burn fat at the same time. By reducing fat on the muscle and building muscle at the same time, you'll be more capable of increasing definition and strength. If your not trying to bulk up, but you just want to get a ripped six pack, its best to follow a diet that contains mostly good fats and incorporate lots of cardio into your workout routine. By doing more cardio, you will speed up your metabolism and minimize weight gain from fat.

Building muscle can be learned to a science, "exercise science". By learning the proper nutrition for a bodybuilder, or someone that wants to increase muscle mass. Its important to understand dieting tips as well as workout routines and exercises that will help you achieve your fitness goal. By following a high protein diet and using good form when doing tricep workouts, you will be sure experience massive muscle gains.

The Tricep Extension Exercise Tutorial

Proper form for the Tricep Extension workout
Proper form for the Tricep Extension workout

Exercises that increase muscle mass on your arms

By Following these simple forearm, tricep and bicep exercises, you are well on your way to having ripped and defined triceps as well as other arm muscles.

Barbell Curl: (the longer bar): Choose a weight that you are sure you can rep at least 8 times. Pick up the barbell, and be sure that you keep your back straight to keep good form. Then allow your arms to hang freely in front of you. Keep your upper arms straight and start curling the barbell upwards until it is near your chest. Then go back down.

(Hint: For an increased burn, when you go back down do it slow, this will help to work muscles evenly and therefore increase your gains in muscle. However, make sure you are not choosing a weight that is too heavy and be sure that you are well hydrated when you workout to prevent injury.)

  • Dumbbell Curl:Get a grip on a dumbell in each hand and lower then to the side of your waist, and be sure you are standing up straight for good form. When you pull the dumbell toward your chest, start with your right or left hand "one at a time". As you curl the dumbell up, do it with a slight twisting motion, and then lower the dumbell again. (Remember the hint that i mentioned above for the barbell curl, lower the weight slowly to increase the burn when lifting weights.)
  • Pull Ups: Pull ups are a great way to build muscle on your arms. For bigger biceps you can do pull ups using an underhand grip. If you choose to do an overhand grip, that will be targeting your back and forearms much more than it does your biceps. Make sure you choose a reasonable weight when doing pull ups. (Lifting too much when your muscles are not accustomed to it will increase the risk of injury.)
  • Tricep Extensions: Tricep extensions are more of a tricep exercise, but they work wonders in terms of getting your arms more defined and adding muscle to the back of your arm. To do this exercise, you will either use a lateral pull down machine or if your like me you choose to use free weight dumbbells. Grip the weight and hold it behind your head, make sure you start out with a light weight to practice good weight training form. The dumbbell should look verticaI when your holding it so that you can center your gravity. Slowly push the dumbbell up, and when it reaches the top, it should almost be on top of your head.
  • Close Grip Bench Press - The close grip bench press is a free weight exercise that does a great job of targeting the tricep muscles. The key to doing this exercise is finding using a bench press and using much less weight than you would do usually because your hand positioning will be approximately 4 inches closer than when you are normally benching. Start with a much lower weight and you will feel the burn in your tricep muscles once you reach around 6-8 reps.

WARNING: Do not choose more weight than you can lift, as this will increase the risk of you dropping the weight on your head. I prefer free weight dumbbells because free weights work your muscles more. Machines make things seem too easy and I find that I get better results with dumbbells and barbells. (example: People can bench more on a bench press machine than they can on a free weight bench press.)


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    • profile image

      Matt - Muscle Builder 

      8 years ago

      Dumbbell Curl? Tricep Extensions? I haven't thought of that kind of exercise. I mostly do push ups, curl ups and weightlift but I'm not that familiar with the two, I guess I have to do it as part of my exercise.

    • beth811 profile image


      8 years ago from Pearl of the Orient Seas

      Great info!

      I was into weightlifting during my college years and a small bulk in my biceps was evident, because I always wore sleeveless blouse or shirt, that made my conservative uncle asked me if I was a tomboy. I laughed then at his innocent question. He might have thought then that having bulky muscles in the arms are for men only.

    • Entourage_007 profile imageAUTHOR


      8 years ago from Santa Barbara, CA

      Thank you for sharing personaltrainer, I can see that you are a very qualified person to give advice on bodybuilding and fitness and your comments are welcome anytime.

    • personaltrainer profile image


      8 years ago from Beverly Hills

      I think the best advice for nutrition is to increase protein, and decrease high glycemic carbs. My goal is to have 30 grams of protein at every meal.

    • Bluehoop profile image


      9 years ago

      Tricep extensions are certainly good, although I prefer weighted dips. They also have the advantage of working the chest as well, plus, its functional strength!

    • julianardian profile image


      9 years ago from Indonesia

      Hey guys, barbell/dumbell curl and triceps push down work for me. Make sure the back is upright when you do those exercises and it's gonna be burning.. Nice info, dude

    • profile image


      9 years ago

      great informations

      i'll studying about that

    • Eddy2106 profile image


      9 years ago from Chicago Suburb, IL

      If only we all looked like that. All we need to do is remove all fast food places, and the U.S. would become the healthiest nation. Great hub i'll keep this workouts in mind on my next trip to the gym.

    • optimus grimlock profile image

      optimus grimlock 

      9 years ago

      standing cable extensions are great for the inner head of the tricept used with a v-bar or rope extension! nice article!

    • profile image


      9 years ago

      Lots of great information in this article. Ive been doing a lot of arm workouts lately and haven't seen results. This article helped me figure out what might be the problem, perhaps Ive been overtraining my muscles.

    • profile image


      9 years ago

      I found that tricep extensions work really well for developing your triceps, of course it's necessary to supplement that exercise with other workout routines too

    • Entourage_007 profile imageAUTHOR


      9 years ago from Santa Barbara, CA

      Thank you for your comment, I really appreciate the time you took to read my article. I enjoyed reading a few of your hubs as well!

    • habee profile image

      Holle Abee 

      9 years ago from Georgia

      Great info! I miss weightlifting - I had to stop because of nerve damage.


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