The best exercises for building bigger arms

When it comes to sculpting well-defined arms, there's no doubt that focusing on the key muscle groups is crucial. Biceps, triceps, forearms, and shoulders all play a significant role in creating impressive looking arms, but each muscle group responds differently to exercise. We’re going to explore some of the best exercises for overall arm development, and what you should look for in terms of weight and rep ranges for each muscle group.

Bicep Superset: Preacher Curls, Zottman Curls, Incline Dumbbell Curls

Biceps are often associated with the epitome of arm strength, and incorporating bicep exercises into your routine is essential for achieving well-defined arms. A highly effective way to work your biceps is by performing a superset, which involves completing a series of exercises with minimal rest in between. This is because the biceps contain predominantly fast twitch muscle fibres, responsible for explosive power and quick short bursts of energy.

• Preacher curls are an excellent exercise for isolating the short head of the biceps. By using a preacher bench, you can stabilize your upper arms and concentrate the tension on the biceps.

• Zottman curls, on the other hand, engage both the biceps and the muscles of the forearms. This exercise involves curling the dumbbells with palms facing up, ensuring full contraction of the biceps at the top of the movement, and then rotating your hands to a palms-down position as you lower the weights.

• Incline dumbbell curls target the long head of the biceps, contributing to a well-rounded bicep development. By performing curls with the elbows behind the body we can target the long head far more effectively and ensure well-rounded biceps.

Tricep killer: Tricep Pressdown, Dumbbell Overhead Triceps Extension

To complement your bicep exercises, it's essential to dedicate attention to your triceps, which make up a significant portion of your upper arm. Triceps workouts are essential for achieving balanced arm development and adding overall size, as the triceps form most of the arms total mass.

• Tricep pressdowns, performed with a cable machine or resistance band, target the lateral head of the triceps. This exercise involves extending your arms downward while keeping your elbows “locked” to your sides.

• Dumbbell overhead triceps extensions are effective for targeting the long head of the triceps. To perform this exercise, hold a dumbbell with both hands overhead, hinge at the elbow and slowly lower the weight in a controlled manner behind the head. Straighten the arms and focus on driving with the triceps.

Shoulder Finisher: Overhead Press, Lateral Raises

While shoulders may not be the first thing that comes to mind when aiming for bigger arms, a well-developed shoulder area can enhance the overall appearance and create a balanced upper body. A strong set of shoulders completes the arm aesthetic, providing width and shape.

• The overhead press is a compound exercise that targets multiple muscles, including the deltoids. By using a barbell or dumbbells, you can strengthen and develop the shoulder muscles effectively and strengthen the rotator cuff, allowing for heavier lifts using the biceps and triceps. 

• Lateral raises are an isolation exercise that primarily targets the lateral deltoids, enhancing shoulder width and definition. Hold a dumbbell in each hand with a slight bend in the elbow, raise your arms out to the sides until they are parallel to the floor and then lower them back down controlling the weight during the entire movement.

Weights and Repetitions:

When it comes to selecting weights for arm exercises, it's important to find the appropriate balance between challenging yourself and maintaining proper form.

• Biceps can handle heavier weights, but it's crucial not to go too heavy, as this can lead to compromised form and potential injury. Focus on maintaining control throughout the exercise and choose weights that allow you to perform 8 - 10 repetitions with proper technique. The biceps contain more fast twitch muscle fibers versus slow twitch, so to maximise their potential, focus on heavy weights for low reps to fully fatigue the muscles. 

• Triceps generally respond well to lower weights with higher repetitions. Aim for a weight that allows you to perform 12-15 repetitions while still feeling a challenging burn in your triceps muscles. This approach helps promote muscle endurance and definition in the triceps. 

• Shoulders benefit from a more traditional bodybuilding training style, like the biceps, with a moderately challenging weight for 8 - 12 reps. The main distinction between the shoulder and biceps is form, the shoulders have an even split of fast and slow twitch fibres, thus they respond well to light or heavy weight, and can better maintain form when performing light weights for high reps. 

Supplementing for improved performance:

While form, repetitions and weight are all important for building strong, well-sculpted arms, your nutrition and recovery are equally important to turn your hard work in the gym into results.

For improved energy and to keep you performing at your best no matter the day, try our N.O Charge Pre-Workout and beat the slump.

Or are you looking for a potent post-workout stack to ensure optimal protein synthesis and recovery? BCAA 12:1:1 will help prevent muscle breakdown and support recovery while Platinum Whey will give your muscles the necessary protein to grow and repair after intense workouts.