The Best Exercises for Massive Arms

Not all arm exercises are the same. Some activate different portions of the arm while others may just be for show, having no real value. We are going to discuss exercises for massive arms. We have compiled the best and most effective arm exercises that have been shown to maximize muscle growth.

Not all arm exercises are the same. Some activate different portions of the arm while others may just be for show, having no real value. We are going to discuss exercises for massive arms.

We have compiled the best and most effective arm exercises that have been shown to maximize muscle growth.

All of the following exercises are free weight-based as free weights allow for a greater range of motion without forcing your body into a locked position as many machines do.

THE BEST EXERCISES FOR THE BICEPS

1. BARBELL BICEP CURL

- Holding a straight-arm barbell with an underhand grip, stand with a tight core and flat back.

- Keep your upper arm in place and bend from the elbow with a straight wrist.

- Curl the barbell up towards your shoulders.

- Pause at the top of the movement.

- Slowly, lower the weight.

2. EZ BAR BICEP CURL

- Holding an EZ curl barbell with an underhand grip, stand with a tight core and flat back.

- Keep your upper arm in place and bend from the elbow with a straight wrist.

- Curl the barbell up towards your shoulders.

- Pause at the top of the movement.

- Slowly lower the weight.

3. ALTERNATING DUMBBELL CURL

- Grab a pair of dumbbells, holding them with an underhand grip, and stand up tall with a tight

core.

- Your palms should be facing forward.

- Keep your upper arm at your side, bend from the elbow, and lift the bar upward.

- Focus on the tension in your bicep and pause at the top of the shoulder.

- Slowly lower the weight to the starting position.

4. HAMMER DUMBBELL CURL

- Hold a pair of dumbbells with an underhand grip and make sure your core is tight and your lower back is flat.

- Your palms will be facing inward to the sides of your body.

- Bend from the elbow as you lift the dumbbell up and towards your shoulders. The motion will

resemble swinging a hammer.

- Pause at the top and slowly lower the dumbbell back to the starting position.

5. CHIN-UP

- Grab a pull-up bar with an underhand grip. Your hands should be roughly shoulder-width apart.

- Keep your core tight and your elbows slightly bent throughout the movement.

- Pull yourself up, stopping when your chin reaches the height of the bar.

- Slowly lower yourself and repeat.

THE BEST EXERCISES FOR THE TRICEPS

1. CLOSE-GRIP BENCH PRESS

- Lying on a flat bench, place your hands on the barbell closer than shoulder width. Push the bar

up, pausing above your chest.

- Slowly lower the bar, focusing the tension in your triceps.

- Keeping the elbows bent, push the barbell up to the starting position and repeat.

2. DUMBBELL OVERHEAD TRICEPS PRESS

- Standing with a tight core or sitting on a flat bench, raise a dumbbell above your head with both

hands.

- Your elbows will be pointing skyward, and the movement will come from the forearms. It should

have minimal movement.

- Lower the dumbbell behind your head, pause, then slowly lift it to the starting position.

3. LYING TRICEPS PRESS

- Hold an EZ curl bar with an overhand grip while standing. Sit on a flat bench then slowly lay back.

- Push the barbell above your head.

- Your elbows will be skyward for the entire movement.

- Slowly, lower the barbell towards your face, pause, and return to the starting position.

4. TRICEPS PUSHDOWN

- Standing at a cable machine, make sure the rope attachment is in place.

- Grab the rope and make sure to keep your upper arms at your sides during the movement.

- Push down on the rope, focusing all the tension in your triceps.

- Pause at the bottom and slowly bring the rope to the starting position.

5. DIP

- Secure an overhand grip on the dip bars. Lift yourself up and make sure your core is tight.

- Bend at the elbows and slowly lower yourself, focusing on the tension in the triceps.

- Raise yourself back up by pushing against the dip bars. Make sure to keep proper form.

- You can also perform this movement with a bench.

THE BEST EXERCISE FOR FOREARMS

REVERSE CURLS

- Stand tall, holding an EZ curl bar with an overhand grip.

- Keep your upper arms at your sides, bend at the elbow, lifting the barbell up.

- Pause at the top of the shoulders and slowly lower the barbell to the starting position.