The secret to getting bigger arms is to exercise all the muscle groups involved including the biceps, triceps, and the forearms. The common mistake most bodybuilders make is to focus only on the biceps or only on the triceps, disregarding the fact that all must be worked out to achieve bigger sculptured arms.
The key to developing bigger well defined arms without straining the muscles to the point of injury is to remember not to overwork the muscles that compose the arms. The reason behind this is because the muscles of the arms are secondary muscles in every workout whichever part of the body. Straining these muscles will not only cause discomfort, it can cause unnecessary injury.
The following are some of the simple yet effective bodybuilder workouts that can be completed to achieve bigger, stronger and well defined biceps and triceps:
- Standing Barbell Curls
The standing barbell curls is a basic arm exercise that targets the biceps and the forearms. Equipment needed is a barbell. Starting position is to stand with feet apart and grabbing the barbell using an underhand grip. The barbell should be kept it at arms’ length in front, keeping the elbows close to the torso at all times. Curl the barbell up to shoulder level using only the forearms. Hold the position for a second then slowly lower the barbell back to starting position. Toned biceps and forearms can be accomplished by completing this exercise. This can be done in 3-4 sets of 8 to 10 repetitions.
- Dumbbell Hammer Curls
The dumbbell hammer curls is similar to many bicep exercise. It targets the biceps, forearms, and the brachialis muscles. Starting position is to stand with feet apart about the width of the shoulder. Grab a pair of dumbbells, letting it hang at arms’ length on each side. Elbows should be kept close to the torso at all times and palms of the hands face each other as it grips the dumbbells. Again, moving only the forearms and using the strength of the bicep and forearm, curl the dumbbells to shoulder level. Hold the position for a second and slowly lower the dumbbells back to starting position. Hands should not be rotated as the dumbbells are being curled. A firm, more pumped looking bicep can be achieved through this exercise. This can be done in 4 to 5 sets of 8 to 10 repetitions.
- Tricep Push Downs
The exercise targets the triceps, specifically the outer head of the muscle. Equipment needed is an overhead pulley with weights. A bar is to be attached to the pulley. Starting position is to stand with feet slightly apart about the width of a shoulder. Grab the bar using an overhand narrow grip. Arms should be bent fully, tucking elbows close to the body at all times. Moving using the forearms only, push the bar down in an arc motion until the arms are straight. Hold the position and slowly return to the starting position. Firmer triceps are acquired through this exercise. To be done in 3 sets between 6 to 8 repetitions.
- Tricep Dumbbell Kick Backs
This is an exercise that targets all three heads of the triceps. Equipment needed is only a light dumbbell. To start, the bodybuilder must position himself beside the exercise bench. The bodybuilder must bend over at the waist and make sure the upper body is parallel to the ground. Place the other hand on the bench for support. Keep the upper arm along the side of the torso at all times. Moving only the forearms, lift the dumbbell back in an arc motion until arm is straight. Hold the position and then slowly return to the starting position. Helps strengthen and tone all heads of the triceps. The kickback can be done in 4 sets of 8 to 12 reps.
- Tricep Bench Dips
This is an exercise that works all of the tricep heads and stressing also the deltoids. Equipment needed include two flat exercise benches positioned parallel to each other approximately two and a half feet apart. Place the feet on one bench and the hands on the other bench. Keep legs together and hands a bit narrower than the width of the shoulder. Position the body so that it is L-shaped between the benches. Bend arms slowly, lowering the body between the benches, doing this to a tolerable position. Hold the position and then straighten the arms, pushing back up to the starting position. This exercise can be done in three sets with repetitions to a maximum as tolerated by the bodybuilder. Beefier-looking arms can be achieved through this workout.