The Top Five Exercises For Big Arms

Health and Wellness - Weight Lifting

By: jwils     14-Oct-2010

Browsing Health and Wellness Lists

Dips

The triceps are often the overlooked part of the equation when it comes to building big arms, but without focus on the triceps you'll never get your arms to the size that you want.

Grasp the handles of the dip station and slowly lower your body until your upper arms are parallel to the floor, then slowly push yourself back up.

Parallel dips performed on a dip station can be wickedly intense with just your own body weight, but if bodyweight dips become too easy you can always crank up the heat by adding weight via a dip belt.

Chin Ups

Grab a pull up bar with your palms facing you. From a dead hang, slowly pull yourself up in a controlled manner until your chin is above the bar then slowly lower yourself back to the starting position.

A lot of people think that a pull up bar is primarily for back training, but performing chin ups allows you to use your entire body weight (or more if you use a dip belt) to blast your biceps.

Performing chin ups with proper form will tax your biceps as well as, if not better than any other biceps exercise and you'll also get the added benefit of training your back and core a bit as well.

Close Grip Bench Press

Lay down as if you were going to perform bench press, but instead of grasping the bar at your normal position grab at shoulder width or slightly narrower.

Slowly lower the bar in a controlled manner until it just touches your chest, then slowly press it back to he starting position. Keep your arms close to your body throughout the movement to maximize the triceps involvement.

Barbell Curls

Stand with your feet about shoulder width apart and pick your loaded barbell from the floor (or rack)with your palms facing away from your body. Slowly curl the weight in a controlled manner toward your chest then slowly lower the weight back to the starting position.

Be sure to keep your back straight and elbows by your sides throughout the movement if you want to reap the most benefits from heavy barbell curls.

Hammer Curls

Stand with your feet shoulder width apart with a dumbbell grasped tightly in each hand and your palms facing your legs. Alternately raise the dumbbells while keeping your wrists locked in the same position that you had at the start, there is no twisting with the hammer curl as there is in a traditional dumbbell curl.

Hammer curls hit your biceps in a different way than traditional dumbbell curls and can actually help to make them fuller and taller in appearance. In addition to being a great biceps exercise, the hammer curl will also blast your forearms as well.





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