Building World Class Arms

Arms are one of the first things that other people notice and compliment so it’s natural to want to include lifts that specifically target your arms. In addition to improving the way you look, working out your arms and making them stronger also helps you with your other lifts. Or simply, making your triceps stronger will allow you to press more weight in lifts such as bench-press, overhead press, etc. Likewise, making your biceps strong will allow you to pull more weight in lifts such as row, wide-grip pull-downs, etc. The rest of this post will be dedicated towards tips and recommended lifts for building large and powerful arms.

Tips:

• Like other lifts, gradually increase your weights

• Stick to one particular workout for at least a month

• Include bicep lifts on your pull-days (back-days)

• Include lifts that target your triceps on push-days (chest and shoulders)

• If your arms are not responding to your workout, increase the amount of lifts that target them. For example, if you have only been doing bicep lifts on back days, then add some bicep workouts into other workouts, but make sure you give them a sufficient amount of rest between workouts.

Biceps:

• Standing Hammer Curls: This lifts is performed by holding a dumbbell in each hand in the same way you would hold a hammer. Lift one dumbbell at a time to maintain good form (elbows planted at your sides!) and focus on the muscle being trained. This lift targets the outer head of the bicep and helps build a taller peak.

• Preacher Curl: This lift targets and isolates the bicep, and it helps prevent wrist strain.

Triceps:

• Triceps Push-down: This lift is typically done using a cable machine. This is a good exercise for maintaining the same level of strain on your muscle throughout the motion. Remember to keep your elbows planted at your sides, and don’t neglect the concentric portion of the lift.

• Dips: This is a great lift for muscle building and a great addition to chest day as well. When performing this lift, make sure to keep from leaning to make sure your triceps are doing all of the work. The more you lean forward, the more you are targeting your chest. 

 To view other great arm building exercises, please visit: Ultimate Arm Exercises

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