I’d willing to be bet that half of the guys who are working out today started just to get big arms. The fact is huge arms draw a lot of attention and are admired by both sexes (but especially by women). The perfect example of this is NFL referee Ed Hochuli, who, according to his Wikipedia page (yes, he even has a Wikipedia page) is well known for his big arms. You literally cannot get through a football game without one of the broadcasters commenting the size of his arms at least once. That is the perfect example of the effect having big arms has on people. Now here are few of my favorite exercises to get big arms.
These 3 exercises each work 1 of the 3 major muscles in the arm, the bicep, the tricep, and the forearm muscle.
Get Big Arms Exercise #1 – Biceps – Dumbbell Curls
Dumbbell curls one of the most well known arm exercises and for good reason, they’re one of the best for building the bulging biceps every guy wants.
This exercise can be performed standing up or sitting down with your arm rested on the inside of your thigh. Grab the dumbbell with an underhanded grip and bring it up towards your focusing on keeping the rest of your arm steady while only using your bicep.
Perform 3 sets of 8-12 repetitions
Get Big Arms Exercise #2 – Close Grip Bench Press
What most people don’t know is that the triceps muscle makes up 2/3 of your arm and therefore building up your triceps is the key to getting big arms.
No exercise builds up the triceps like the close grip bench press. You perform the close grip bench press the same way you would the traditional bench press but you use a grip that is only shoulder length apart. When doing exercise be sure to keep your elbows as close to the body as possible. Keeping your elbows tucked in tight isolates the triceps and ensures that you’re not using any of your chest to lift the weights.
Perform 3 sets of 8-12 repetitions
Get Big Arms Exercise #3 – Forearm Curls
One often overlooked part of the arms is the forearm. Everyone makes a big fuss over the biceps and triceps but if you ask me there’s nothing more impressive than a pair of gorilla forearms.
Forearm curls are performed the same way as bicep curls the difference being that you’re only bending at the wrist. The key to doing this exercise is to perform the curl slowly, controlling the weight all through out the motion.
These 3 exercises helped me get big arms and I’m sure they will work for you too