Achieving larger arms requires dedication and effort, but with the right exercises, you can achieve significant results. When trying to bulk up, the biceps and triceps are the most visible and sought-after muscles.
Understanding Muscle Growth
Building muscle isn’t solely about lifting heavy weights, although that is an important aspect of any successful workout program. Nutrition also plays a crucial role, as does genetics. Some people find it easier to gain muscle than others. Those with a naturally mesomorphic body type (muscular and solid) usually make more progress than those with an ectomorphic (slender) or endomorphic (rounder) body type.
At Surrey Physio, we often encounter athletes who consider using steroids to gain muscle quickly, but we strongly advise against this approach. The most effective way to build muscle is through natural methods, including a calorie-dense diet rich in protein and a commitment to strength training. Prioritising high-quality, preferably organic nutrition alongside regular exercise is the best strategy for muscle growth.
Top 5 Exercises for Bigger Arms
1. Biceps Curl
The biceps curl is one of the most effective exercises for developing arm size. This compound exercise specifically targets the biceps. Use either a barbell or dumbbells for this exercise. Start by standing with your arms at your sides, holding a dumbbell in each hand with an underhand grip. Flex your arms to lift the dumbbells to shoulder height while contracting your biceps. Gradually lower the weights back to the starting position and perform 10 repetitions for three sets.
2. Triceps Extension with Plate
Use a plate to perform this triceps-focused exercise. Stand with your feet shoulder-width apart, holding the plate above your head with your elbows pointed up. Slowly lower the plate behind your head while maintaining tension in your arms. Raise the plate back to the starting position and repeat for 10 repetitions over three sets.
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3. Biceps Curl to Arnold Press
Begin this exercise with a dumbbell in each hand, standing shoulder-width apart and holding the weights at your hips. Flex your arms to bring the dumbbells to a 45-degree angle, squeezing your biceps as you do so. Rotate the dumbbells 180 degrees while pressing them overhead. Lower the weights back down and repeat for 10 repetitions for three sets.
4. Landmine Single Arm Shoulder Press
For this exercise, hold one end of a barbell in one hand just above your shoulder. Press the bar overhead while ensuring your elbow does not lock. Slowly lower the bar back to the starting position and perform 10 repetitions for three sets.
5. Kettlebell Hang Power Snatch
Stand with your feet shoulder-width apart, holding a kettlebell in one hand. With a slight bend at the hips, knees, and ankles, shrug the kettlebell upwards and catch it above your head. Your palm should face forward with your elbow locked in place. Reverse the motion to lower the kettlebell back to below hip height and repeat for 10 repetitions for three sets.
By incorporating these exercises into your routine and focusing on a balanced diet, you can achieve impressive gains in arm size and strength. Stay dedicated and consistent for the best results!
