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13 Best Arms Exercises for Bigger Arms (Home& Gym)

Are you looking for exercises to make bigger your arms, whether at home or at the gym? Then take a look at the list of some of the best arm exercises we have selected for you. We know, you might find new moves to incorporate and diversify your training!

However, before you get to the list, it’s important for you to know that the following arm exercises are not ordered in order of preference or efficiency

1.Hammer Biceps Curl With Dumbbells

Hammer Biceps Curl With Dumbbells

This exercise is done with the help of two dumbbells, and is one of the best exercises to increase the size of your arms.

How to make:

  • First, grab a dumbbell in each hand. Keep your arms extended by your sides and palms facing your thighs;
  • Then, without moving your forearms, you should bend your elbows and bring the dumbbells up, as close to your shoulders as possible;
  • Then, pause and slowly return to the original position, straightening your arms well.

To increase the effort of the forearm throughout the exercise, the tip is to work the wrist vertically and point the thumb up when lifting the dumbbells.

2. Diamond push-up

Diamond push-up

How to make:

  • To begin, get into a push-up position, with your hands positioned together so that your thumbs and forefingers touch;
  • Then, with the body in a straight line and with the abdomen contracted, lower the torso until the chest is close to the floor;
  • Then return to the original position.

The diamond push-up, which is an advanced way of doing the classic push-up, helps to develop the triceps muscles, and also works the abs and chest.

3.Triceps with barbell

Triceps with barbell

The third item on our list of arm exercises is another one that can help strengthen and define the region, but its focus is on the triceps.

How to make:

  • First, lie down on a bench and hold a W bar in line with your shoulders (optionally, you can use a traditional bar, as shown in the animation above);
  • The grip should be with the hands close together and with the palms facing up. Elbows should point forward. In the case of using a traditional bar, the hands should be in line with the shoulders, not as close together as they would be in a W bar;
  • Then, with your back stabilized, raise the bar, doing the elbow extension movement;
  • Then, lower the bar, making the movement of bending the elbows, until it approaches the forehead;
  • Then, lift the weight with the strength of the triceps, making the elbow extension movement;
  • Do the indicated number of repetitions, then store the bar carefully.

Attention: the shoulders and arms must remain motionless throughout the movement, only the forearms must move.

4.Close-grip barbell curl

Close-grip barbell curl

How to make:

  • To start, stand up straight and hold a barbell with both hands, palms facing up. The grip should be tight and less than shoulder width apart. The torso must be straight and the head high;
  • Then, lift the bar in a semicircular motion, until your forearms touch your biceps. Be sure to exhale during this step and contract your biceps for a second at the top of the exercise;
  • Then slowly return to the original position while exhaling the air.
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During the close grip curl with bar, it is necessary to avoid leaning your back or swinging. Also, before starting the movement, it is important to keep in mind that the elbows must remain stationary throughout the entire exercise.

5.Triceps on the bench

Triceps on the bench

This strength exercise that has a beginner level works the triceps, as the name implies. However, it also activates other muscles such as the deltoids, glutes, hamstrings, abs and hips.

While performing triceps on the bench, it is recommended to keep the body straight and avoid excessive hip relaxation. It’s also important to keep your elbows still during the exercise and prevent them from splaying out to the sides.

How to make:

  • First, sit on the edge of a bench. Keep your hands parallel to your shoulders, with your palms firmly on the edge of the bench. Keep your knees bent at 90º, as in the image above;
  • Then, firmly hold the seat. Keep your torso tight and tight. Squeeze your glutes and take a few steps forward, keeping your arms fully extended and supporting your body weight.
  • Then, bend your elbows and lower your body in front of the bench, forming a 90º angle, as shown in the image above;
  • Then, remain in this position for a moment, keeping your elbows close to your torso;
  • Then return to the original position with triceps strength.

6.Fixed bar (chinup)

Fixed bar (chinup)

This is one of the arm exercises on this list that works the most biceps. It is performed with the EZ bar and can be done by beginners.

How to make:

  • First, stand up straight and hold the bar at the wide, outer part of the handle, with your palms facing outward, pointing forward and slightly tilted inward. The elbows should be close to the trunk;
  • Then keep your elbows still, flex your forearms and bring the bar up. The weights should be lifted until the biceps are fully contracted and the bar is at shoulder height;
  • Then slowly return to the original position.

7.Thread on the EZ bar

Thread on the EZ bar

This is one of the arm exercises on this list that works the most biceps. It is performed with the EZ bar and can be done by beginners.

How to make:

  • First, stand up straight and hold the bar at the wide, outer part of the handle, with your palms facing outward, pointing forward and slightly tilted inward. The elbows should be close to the trunk;
  • Then keep your elbows still, flex your forearms and bring the bar up. The weights should be lifted until the biceps are fully contracted and the bar is at shoulder height;
  • Then slowly return to the original position.
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8.Triceps Extension with Neutral Grip

Triceps Extension with Neutral Grip

This beginner-level exercise focuses on strength and works hard on the triceps. During the execution of the triceps extension, it is important not to put your feet on the bench (they should be on the floor), and to avoid that the elbows are separated from each other, turning to the sides. In addition, it is necessary to lower the weight slowly, without giving impulse.

How to make:

  • To start, lie on your back on a straight bench. Hold a dumbbell in each hand, with one palm in front of the other and arms extended vertically across your chest;
  • Then, bend your elbows and lower the dumbbells, until the weights are just above your shoulders;
  • Then stay like that for a few seconds;
  • Then, contract the triceps and return to the original position.

9.Close-grip push-up

Close-grip push-up

The main muscle worked in this push-up is the triceps, so it’s on our list of arm exercises, but it also targets the chest and shoulders.

How to make:

  • First, get into a plank position. The body should be elevated, with the toes on the floor, arms extended and palms on the floor, at a distance equivalent to the width of the shoulders;
  • Then, lower your body until your chest and elbows are close to the floor, as in the image above;
  • Then return to the starting position.

To increase the difficulty of this exercise, you can place one of your feet on top of a bench or a box.

10.Concentrated Biceps Curl on the Scott Bench

Concentrated Biceps Curl on the Scott Bench

This is a beginner-level exercise that works the strength of the biceps in isolation. To do it, you need to be at the gym and have access to the Scott bench and an EZ bar.

How to make:

  • To start, sit on the bench, as the image above demonstrates;
  • Then grab the bar at the narrow, inner part of your handle. To pick it up correctly, it is recommended that someone give the bar to you or that you pick it up from the bar rest spot that Scott benches usually have;
  • When holding the bar, your palms should point forward and be slightly tilted inward due to the bar’s shape. Forearms and chest should be positioned against the padded part, holding the bar at shoulder height;
  • Then, while inhaling, lower the bar until the forearm is extended and the biceps are fully stretched;
  • Then, as you exhale, use your biceps to raise the bar until it is fully contracted and the bar is at shoulder height;
  • Then, contract the biceps well and remain in this position for a moment;
  • Then return to the starting position.
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11.Pilates boxing

Pilates boxing

The eleventh item on our list of arm exercises brings boxing movements and can be used by pilates and yoga practitioners to burn fat , in addition to toning and strengthening the arms.

How to make:

  • To begin, stand with your feet about waist-width apart. The knees should be slightly bent and the spine neutral (in its natural curve), as shown in the image above;
  • Then bring your fists up to shoulder height. Keep your elbows up and your hands closed, as if you were going to punch;
  • Then, bring your right hand forward, as in a boxing motion;
  • Then return to the starting position and do the same with your left hand.

12.Simultaneous biceps curl with dumbbells

Simultaneous biceps curl with dumbbells

This is an exercise that can be used in an arm strengthening and definition workout.

How to make:

  • First, stand up straight with your arms at your sides. Keep your palms facing forward;
  • Then pick up a dumbbell with each hand;
  • Then, flex and extend your elbows simultaneously, until you perform the specified number of repetitions.
  1. Diving
Diving

Another movement that can benefit those who want to increase the size of their arms is diving. It also helps to define the triceps, contributes to the gain of muscle mass in the upper body and works with lifting the weight of the whole body during its execution.

How to make:

  • To get started, place your hands on a bench, chair, or exercise bar. Extend your legs forward and place the heels of your feet on top of a box or accessory similar to the image above;
  • Then lower your body until your forearms are parallel to the floor, however no lower than that;
  • Then, raise your body by extending your elbows.

As an additional level of difficulty, a washer can be supported on the legs.

At Last
Before you start following your series of arm exercises, at home or at the gym, check with your doctor if you are fit to practice the workout. It is also important to have the help and follow-up of a physical education professional, who will be able to guide you on the correct techniques and help if any problem occurs.
However, if you choose to work out alone with the help of videos from the internet, be careful to pay close attention to the explanations of the videos and watch several times until you are sure how the movements should be done.

Also, if you feel any discomfort, do not delay in seeking medical attention.

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