8 Best Gym Exercises For Bigger Arms

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The triceps actually make up 60 percent of your upper arm size and your bracelets along with your biceps make up the other 40 percent so these three muscles are very important to train and develop to get bigger arms. And while we can come up with all different creative ways to target these muscles, there’s no doubt that certain exercises will help you get the job done faster and more efficiently than others. Many of these are simple exercises that have been around for a very long time, and the reason they’ve been able to survive the test of time is that they’re so incredibly effective at helping your arms grow. So these are the 8 arm exercises that you absolutely should be doing if you want to add inches to your arms.

Exercise 1. Barbell Bicep Curls

The barbell curl targets your biceps and the brachialis. The brachialis is the muscle responsible for elbow flexion. With regular practice, barbell curls can help you build bigger biceps.

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3 SETS OF 12 TO 15

Exercise 2. Dumbbell Spider Curl

Spider curls isolate muscle groups in your arms. You can build bigger biceps by performing spider curls, which target both the long head and short head of the biceps.

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3 SETS OF 12 TO 15

Exercise 3. Dips

Dips allow you to work several muscles at once, in this case, your shoulder, chest, and triceps muscles.

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3 SETS OF 12 TO 15

May Be Relevant To You: 10 Min Beginner Ab Workout.

Exercise 4. Dumbbell Bicep Concentration Curls

One of the best bicep exercises. Because your arm is in an anchored position, your biceps receive more tension than the standard bicep curl. For that reason, this isolation exercise strengthens the biceps muscle and increases biceps hypertrophy.

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3 SETS OF 12 TO 15

Exercise 5. Dumbbell Kickbacks

The dumbbell triceps kickback targets the triceps, specifically, its lateral head, which is the most visible of the three heads.

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3 SETS OF 12 TO 15

May Be Relevant To You: No Jumping Workout.

Exercise 6. Chin-Ups

Chin-ups build your upper body strength. Also, build strength in your arms and improve your grip strength.

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3 SETS OF 12 TO 15

May Be Relevant To You: 15 Minute Leg Workout.

Exercise 7. Tricep Pushdowns

The triceps pushdowns can help to improve the upper body, and arm size, enhance general pressing strength and ultimately enhance the performance of the shoulders and chest muscles.

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3 SETS OF 12 TO 15

Exercise 8. EZ Bar Preacher Curl

One of the important benefits that are associated with preacher curls is their capability to force you into negative movement. EZ bar preacher curl is better for overall arm development.

arms abs workout bicep curl machine planet fitness abs core body balance les mills bkool fitness classpass lagree grit cardio les mills coach personal trainer prominent dulcoflex hiit les mills you fitness all fit lesmills core corporate gym yourfit pt personal trainer top fit fitness a training fitness secoh sll 40 au gym onefitness vital fitness cross gym win fitness upfitness up fitness up fit enm 10 flygt online fitness starfitness fit 1 becker vt4 40 les mills body sculpt flow fit logan gym bull fitness cts workout family fit fit n coach fitness zwift workout nbhfgtru345546 becker vt4 25 freeletics gym buschvacuum cryopump pump les mills personal trainer studio s fitness 30 min fitness packo pumps gea pump workout spinning becker vt4 16 gym's yz1515x body core fitness perfect gym liberty fitness gym studio stretching barre bodypump les mills new fitness east fitness husky 515 fitness online pilates cardio fit studio program fitness fitness body sculpt sun fitness for you fitness pietra fitness busch r5 c fitness verderair va25 pilates 15 min area gym all fitness mfitness fitness nutrition flux pump fitness core dance cardio fitness fitness point studio gym robuschi pump boyser pump ladyfit do fitness e fitness my fitness gym urec classes booty fitness fitness barre livepro fitness patg1102n street fitness academia planet fitness fitness d fit doseuro pump fitness sport time fitness fitnessclub row fitness peak fit playfitness janekate fitness cardio fun fitcoach bungee jumping fitness fitnessgym health and fit fitnesspass box fitness husky 307 bodyfitness jim fit scala2 3 45 a pure fit seepex md 012 12 fit core so fit aero fitness pound fitness maxfit ecocirc knf laboport becker vt 4.25 d fitness fitness company fast fitness z gym your fitness 24 hour fitness español spenga fitness horarios de planet fitness planet fitness cerca de mí gym 24 7 fitbody fitness trener power fitness la fitness grosse pointe grundfos dk8850 fit mum ed fitness 66605j 344 crossfit 30 min workout goal fitness grundfos cr verderair t gym druck pv411 discount fitness fitness fit planet fitness horarios husky 1050 gym fit mq3 45 b mix fitness sprint les mills edwards e2m1 5 fitness 24 thor training point gym aqua gym fit 360 center fitness missfit fit shop j15s dda grundfos e exercises fitness woman hiblow hp 150 king fitness mat fitness rouvy workout cardio run sport gym grundfos kp250 wika cpp30 fun fitness fitify e fit gym balance chloe ting programs steel pumps gym family sanicubic 1 vx la gym 24 horas fitness gym life fit healthy fit box master fitness miltonroy kawasaki hydraulic bodypump wilden p200

3 SETS OF 12 TO 15

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