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While you might be a hardcore lifter and love your squats and deadlifts, there’s something incredibly satisfying about sporting a monster set of guns. Get your bis and tris in their best shape ever by incorporating these awesome arm moves in your program.

Getting big arms is easy.

Building your arms is no different to any other muscle group. You need progressive overload, which means lifting heavier weights, for more reps, over a sustained period of time.

If it’s so easy though, then why do so many people have lacklustre arms?

These aren’t guys who don’t train either – we’re talking about people who’ve spent half their life in the gym, yet their arms still resemble toothpicks protruding from their tee shirt sleeves. They perform curls and pushdowns religiously twice a week, yet those stubborn biceps refuse to increase just an inch, and the triceps don’t want to know. What could the problem be?

The answer – exercise selection.

While there’s nothing wrong with sticking to the basics, when it comes to building big arms, you need variety. That means a mix of compound moves and isolations, along with working the arms from different angles, and with different forms of loading.

This article will delve into the depths of arm training, sort out the good from the bad, and deliver you the absolute best bodybuilding arm exercises for beefy biceps and tremendous triceps.

Building the Biceps

By far an away the most well-known biceps move (and possible the best known exercise in general) is the biceps curl. That’s not where we’ll start though. Instead, the first biceps exercise in the list is...

1. Chin-Ups

Chin-ups hit your back, but they also place a great degree of stress on your biceps. The one huge advantage chin-ups have over curls is that you can use a lot of weight on them, as you are, after all, lifting your entire body-weight.

To make chin-ups more biceps-focused, use a supinated grip, with your palms facing you, or find a neutral grip bar, where your hands face in toward each other.

2. Preacher Curls

The problem with the way most people perform biceps curls is that they use too much momentum. You might be able to grab a 60 pound dumbbell and get it from your waist, up to your shoulder in some sort of movement that resembles a curl, but you’re probably using momentum, and a huge degree of swing to get the dumbbell up.

Preacher curls completely eradicate any body momentum or cheating, as your upper-arms are fixed in position.

Use dumbbells or an EZ-bar and keep your triceps pressed down hard into the preacher bench as you use your biceps to move the weight, squeezing hard at the top.

3. Fat Grip Curls

When you increase the diameter of the weight you’re curling, your forearms and biceps have to work overtime to hold it. This is why fat grip curls are such as awesome arm-builder.

You can either use a specialty thick bar, buy a pair of fat grips, or even wrap a towel around a barbell or dumbbell to make it tougher to hold, and perform curls as you would usually.

4. Concentration Curls

Concentration curls were a favorite of legendary bodybuilder Arnold Schwarzenegger, and a staple in his peak-building biceps routine.

Perch on the end of a weight bench with a dumbbell in one hand and your elbow resting on the inside of your knee. Use a full range of motion and squeeze your biceps on every rep.


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