Like every other bodypart, training smart is the key for developing a big pair of arms. Massive guns are built using compound movements, heavy enough weights (of course, ‘heavy’ is a relative term ), good technique and full range of motion. But besides training, they also need a good amount of rest and food to grow.
In this article we’ll take a look at the weightlifting part of the formula for building big arms. The workout consists of three exercises for the triceps, supersetted with three exercises for the biceps. We will first focus on the big movements that are supposed to increase the strength and power of your upper arms and we will finish with some higher rep movements used as hypertrophy work. These are the 6 best arm exercises for putting slabs of muscle to your arms :
The Big Arms Workout
1. Close Grip Bench Press: 3 sets of 5-6 reps – superset with
2. Close Grip Chin-ups: 3 sets of 5-6 reps
3. Triceps Dips: 3 sets of 10 reps – superset with
4. EZ Barbell Curl: 3 sets of 10 reps
5. Dumbbell Triceps Extension: 3 sets of 12-15 reps – superset with
6. Seated Dumbbell Curls: 3 sets of 12-15 reps
Close Grip Bench Press – this is probably the single best exercise for building strength and mass in your triceps. Because of the nature of the exercise, you will be able to use big weights. But don’t get carried away because you can also injure yourself using too much weight. Increase the weights on every set and use a weight that you can push 5-6 times to failure in the last set. Rest 30 seconds after every set and quickly switch to close grip chin-ups.
Close Grip Chin-ups – while chin ups are primarily a great back exercise, close grip chin ups work the biceps big time. Try to swing as little as possible and concentrate on pulling with your arms instead of your back.
Triceps Dips – the second best exercise for building strong and big triceps. You should use narrow grip and not let your shoulders drop below your elbows on your way down. If the dips are too hard you can use the dip machine.
EZ Barbell Curl – the EZ Bar is better than a straight bar because the way you grip it puts both your wrists and elbows in a more natural position than a straight bar. Increase the weight on every set and choose a weight that allows you to do 10 reps to failure on the last set.
Dumbbell Triceps Extension – this is an isolation movement, a great finishing exercise. Remember this is your final exercise so keep the weight lower and just keep the blood flowing in the triceps.
Seated Dumbbell Curls – a great unilateral exercise that is going to give you a great pump in your biceps. Keep the weights low and do 3 sets of 12-15 reps.
As with any other muscle group you should give the arms a good amount of time to rest, especially since they are involved in all other upper body movements such as bench press, rows or pull ups. Also you should be eating sufficient amounts of food – 1-1.5g/lb of protein and about 2g/lb of carbs in order to grow.
How often should you do this routine, 1x or 2x per week. I’m currently doing wendler 5-3-1 squats, bench, dead lifts, and overhead press. Thanks
More than 1x a week would be an overkill as you also train your triceps with chest and shoulders, and your biceps with back.
You’re welcome !
Unellibvabee how well-written and informative this was.
I like to throw some arm isolation stuff into chest day/back day. Suppose that’d overdo it? Personal feel thing?
So how to warm up for arms? I think lower weights and reps more than 10 ? Or not
Yup, 2-3 sets with lower weights should be enough for arms.
did it couple times same routine as it says above had a feeling that is not enough ?! should i increase wheight on each exersice? thanks im ectomorh
No it’s definetely enough if you hit your arms with enough weight and intensity. Try to increase the weight on the first 2 exercises (main exercise for triceps and the main for biceps) and increase the reps on the other exercises.
I used to workout back n biceps and chest n triceps. If I do this routine too am I over training my arms?
Yes, change the routine. Do arms one day and back and chest on a separate day
EZ bar curl is NOT better than a straight bar, a straight bar has been proven to add more mass especially if you put some fat grips on to make the bar thicker, thicker the bar = more mass
It depends on your bodytype… for some people, myself included, the straight bar hurts the wrists and elbows, while the EZ bar lets you use bigger weights.