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8 Exercises to Build Huge Arms

Uriel is passionate about exercising and bodybuilding. He enjoys the feeling of exercise and the aesthetic effect on his body.

Arnold

Arnold Schwarzenegger

Arnold Schwarzenegger

Many people dream of having bulging biceps. Huge arms look aesthetically pleasing and give one confidence. Huge arms make one look more athletic and they represent sheer strength and power.

Stronger arms also make everyday tasks and activities easier. Carrying groceries or lifting up your kids becomes a breeze. Increased body mass has the following benefits:

  • improved metabolism — the body burns more calories, even while you are at rest
  • increasing muscle strength, tone, and endurance.
  • decreases the chance of injury

1. Chin-Ups

Chin-ups are one of the most challenging upper body workout exercises. They utilize the weight of your body. Chin-ups work the biceps and the latissimus dorsi. The whole body flexes during a chin-up creating isometric strength. Chin-ups work out the whole upper body.

How-To Perform a Chin-Up

  • Using a very firm grip grab the pull-up bar. The grip should be at least shoulder-width apart. Your palms should face your body.
  • As you exhale, lift your upper body up until your head is aligned with the pull-up bar. Your elbows should be near your body.
  • Hold that position for a few seconds. Exhale and gently lower your upper body back to the previous position.
  • Repeat the movement for the desired number of reps. I always strive to do at least 7 reps and around 4 sets.

Chin-Ups

Chin-Ups

Chin-Ups

Modification

A friend can hold your legs as you perform the chin-up. If you are more advanced or want to challenge yourself, you can tie a belt with weights around your waist.

2.Diamond Push-Ups

Diamond push-ups are very effective at building big triceps and biceps. They also aid in developing a massive chest. I love diamond pushups for the dramatic effect they have both on my triceps and my chest.

How-To Perform a Diamond Push-Up

  • Get into a normal push-up position. Form a diamond shape by joining your index fingers and thumbs.
  • Lift up your knees to a plank position. Ensure that your abs are engaged.
  • Let your elbows bend slightly. Lower your body as you would during a normal push-up. Press back up to the full extension.
  • Repeat the movement for the desired number of reps/sets.

Diamond Push-ups

Diamond Push-ups

Diamond Push-ups

3. Lying Tricep Extensions

Lying Tricep Extensions will dramatically increase the size and strength of both triceps and biceps. They also improve the flexibility of the arms. You should use a weight that you are comfortable with and gradually increase the weight as you become stronger. This will reduce the likelihood of injury.

How to Perform Curls with Bar

  • Stand up straight. You should hold the bar in a shoulder-width grip. The palms should face the body.
  • Curl the weights forward and contract your biceps. Your upper arms should remain stationary Curl the bar until it is at shoulder level. You should move only your forearms.
  • Gently bring the bar back to its initial position as exhale
  • Repeat the movement for desired number of reps/sets

Lying Tricep Extensions

Lying Tricep Extensions

Lying Tricep Extensions

4. Curls with Bar

If you have weak wrists this exercise is great for you. The bar is stationary and your curl it up and down. Curls with Bar build an amazing core and also works the biceps and triceps.

How-To Perform Lying Tricep Extensions

  • Lie on your back on a bench and raise two dumbbells overhead. Your elbows should be bent at a 90-degree angle. Ensure that your palms are facing inwards.
  • Ensure that your arms are at 90 degrees angles and lower your arms behind your head. Raise them back to the initial position.
  • Repeat the movement for the desired number of reps/sets.

Curls with bar

Curls with bar

Curls with bar

5. Reverse Curls with Bar

The Reverse Curls with Bar is almost similar to the Curls with Bar. They differ in how one holds the bar.

In the Reverse Curl with Bar, you should hold the barbell with your palms facing outwards.

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How to Perform Reverse Curls with Bar

  • Stand up straight. You should hold the bar in a shoulder-width grip. The palms should face away from the body.
  • Curl the weights forward and contract your biceps. Your upper arms should remain stationary Curl the bar until it is at shoulder level. You should move only your forearms.
  • Gently bring the bar back to its initial position as exhale
  • Repeat the movement for the desired number of reps/sets

Reverse Curls

Reverse Curls

Reverse Curls

6. Bench Press

The Bench Press is a classic exercise. Numerous people associate exercising in the gym with the bench press.

The Bench Press is a critical upper-body workout exercise. It works the chest, arms shoulders, and back. To be safe have someone nearby.

How-To Perform the Bench Press

  • Lie on a flat bench on your back. The bar should be directly above you on the rack. Using both hands and a firm grip, grasp the bar shoulder-width apart. Lift the barbell off the rack.
  • Inhale and gently lower the bar until it touches the middle of your chest.
  • After a few seconds, push the bar back to initial position as you exhale.
  • Repeat the movement for the desired number of reps/sets

Bench Press

Bench Press

Bench Press

7. Underhand Kickbacks

Underhand Kickbacks are a great isolation exercise for the triceps. Proper form is required while performing this exercise. You should ensure that your upper body and arm are stationary to avoid injury and achieve exceptional results.

How-To Perform Underhand Kickbacks

  • You should stand with your feet hip-width apart. Grip dumbbells using both hands. Your arms should be beside your body. Your palms should be face behind you.
  • You should bend your knees and press your hips backward. Lean forward while keeping your back
  • Your chest should be nearly parallel to the floor.
  • Your elbows should be bent at a 90-degree angle. Your upper arms should be along your side.
  • Inhale whilst extending your arms behind you. Exhale to return to the 90 degree angle.
  • Repeat the movement for the desired number of reps/sets

Underhand Kickbacks

Underhand Kickbacks

Underhand Kickbacks

8. Dumbbell Fly

The Dumbbell Fly begins in a corresponding squat position as the Underhand Kickbacks. The distinction is that you are pulling the dumbbells perpendicular to your body to work your upper back and shoulders.

How-To Perform Dumbbell Flys

  • You should stand with your feet hip-width apart. Grip dumbbells using both hands. Your arms should be beside your body. Your palms should be face behind you.
  • You should bend your knees and press your hips backward. Lean forward while keeping your back
  • Slighlty bend your elbows. Your upper arms should be along your side
  • Exhale and lower your arms back to the initial position.
  • Repeat the movement for desired number of reps/sets

Dumbbell Fly

Dumbbell Fly

Dumbbell Fly

Nutrition and Rest

ou should ensure that you are eating a balanced diet that includes proteins, carbohydrates, and fats. Protein intake is critical to ensure that the body repairs itself and builds new muscle tissue.

The body needs to synthesize more muscle protein than it breaks down in order to build muscle tissue.

To increase muscle mass an individual should consume 1.2-1.7 grams(0.5 to 0.8 grams per pound ) of protein per kilogram of their body weight daily.

Sleep is important when it comes to recovery. Muscles tear and they require time to heal, sleep aids the body in recovery. It is essential for one to take a day off and to sleep at least eight hours a day. Resting ensures that the muscles have time to recover.

Arnold

Arnold Schwarzenegger

Arnold Schwarzenegger

Summary

If you want to build huge arms, you should focus on exercises that target your triceps and biceps. Workout the biceps and the triceps at least two to three times a week. Aim to increase the repetitions and sets gradually as you become stronger.

Ensure that you include exercises that strengthen your chest, shoulders, back, abs, and legs in your routine.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Uriel Kushiel

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