Arms Workout - 4 Exercises to Build Bigger Arms

What is the best workout program for your arms? Let’s face it: everyone wants big muscular arms. No matter why you initially started training, you probably had this goal. There is nothing wrong with that. A pair of developed arms is excellent and says a lot about your fitness level.

So, if you’re looking for the best arm workout program, you’re in luck. Today, we’ll go over everything you need to know about it. Let’s jump in.

The anatomy of our arm muscles

Before getting to the best workout program for the arms, we first need to understand the muscles we are trying to develop and their functions.

  • Biceps brachii

The bicep is a two-headed muscle on the front side of the upper arm. Its primary functions are to flex the elbow and supinate the wrist.

  • Brachialis

The brachialis is a small muscle underneath the bicep and assists with elbow flexion. And while the muscle itself isn’t massive, developing it helps improve your bicep’s overall appearance as it pushes it out.

  • Triceps brachii

The tricep is a three-headed muscle on the backside of the upper arm. As an antagonist to our biceps and brachialis, the tricep’s primary function is elbow extension. Also, because the long head of the tricep crosses the shoulder joint, it aids with arm extension and abduction and stabilizes the humerus (the upper arm bone) at the shoulder.

  • Forearms

Unlike the upper arm muscles, the forearm is vastly more complex, and twenty different muscles make up the distance between the elbow and wrist.

The primary functions of this cluster of muscles are to:

  • Flex and extend the wrist
  • Move our fingers
  • Assist with elbow flexion and wrist supination

Should We Even Train Our Arms Directly?

You’ve probably heard that you don’t need to train your arms directly if you want them to grow. Instead, it would be best to do push exercises for your triceps, pulling for your biceps, and heavy grip-intensive movements like farmer’s walk, deadlifts, and shrugs for your forearms.

To an extent, this is true. For example, your arms will grow from indirect work. But, as with all muscles in your body, you need to train them directly if you want to develop them optimally.

The Best Workout Program For The Arms

Now that we understand the muscles, we are trying to train ourselves to look at what we should do.

The best workout program for the arms will train all parts of your forearms and all heads of the bicep and tricep. So, here goes:

Bicep Workout:

  • EZ-bar bicep curls:  3 sets of 10 reps with 30 to 60-second rest time
  • Seated dumbbell hammer curl: 3 sets of 10 reps with 30 to 60-second rest time
  • Incline bench dumbbell bicep curls: 3 sets of 10 reps with 30 to 60-second rest time
  • Dumbbell wrist curls:  3 sets of 10 reps with 30 to 60-second rest time

Tricep Workout:

  • Close-grip bench press: 3 sets of 10 reps with 30 to 60-second rest time
  • Cable rope tricep extensions: 3 sets of 10 reps with 30 to 60-second rest time
  • Dumbbell tricep kickbacks: 3 sets of 10 reps with 30 to 60-second rest time
  • Skull Crushers: 3 sets of 10 reps with 30 to 60-second rest time

The way to get enormous arms is to focus on the motion: eccentric, concentric, and isometric portion of each exercise. You can always add more volume by increasing the sets, weight, or reps when ready. What do you think? Please respond in the comment section so others can benefit from your experience.

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By Terry Clark

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

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