Bigger Arms Workout – Exercises for Massive Gains

Bigger arms? Oh yeah! They add so much definition to your personality and they look amazing too! How to get there? Bigger arms workout! That’s the only thing that works!

You can eat all the protein you want, and do your full body workouts all day long, but if you aren’t isolating your arms muscles, you won’t get those massive biceps and triceps.

This blog is all about getting those massive arms that inspire awe in hearts!

Understanding Arm Muscle Anatomy

Bigger arms demand respect because they look intimidating, and they also mean hard work that has gone into making them the way they are. Not just that, massive arms add massive strength to your upper body. If you have strong arms, you definitely have a very strong core, too, because of the muscle anatomy that connects your arms with your entire upper body.

Your arms are powered by two main muscle groups: the biceps and the triceps. The biceps brachii, or just biceps, sit on the front of your upper arm. They help with bending your elbow and rotating your forearm. The triceps brachii, or triceps, are on the back of your upper arm and are responsible for straightening your elbow. Together, these muscles control most of your arm movements and play a big role in upper body strength.

The biceps have two parts—the long head and the short head. The long head runs along the outer part of your upper arm and gives your biceps that taller, more defined shape. The short head sits on the inner side and adds width and thickness. Training both ensures full, well-rounded growth.

The triceps make up most of your upper arm and have three parts. The long head runs down the back of your arm and adds overall size. The lateral head sits on the outer side and gives that defined, sculpted look. The medial head is underneath the other two and helps with strength and stability.

Balancing biceps and triceps training is important. If you only train your biceps, your arms won’t look complete. If you only focus on triceps, you’ll miss out on that front-arm definition. Hitting both equally is the best way to build strong, well-proportioned arms.

Best Bicep Exercises for Size & Strength

If you want to build big arms, you have to choose the exercises that will do the trick for you. Not all exercises will bear the same fruit. These five are definitely going to add a lot of bulk to those arms of yours:

Barbell Bicep Curl

Why it works: If you want overall bicep growth, then barbell bicep curls are the right thing for you. Go ahead and maximize overload and stimulate more muscle fibers.

How to do it:

Stand with wide feet as wide as your shoulder-width
Hold a barbell with an underhand grip.
Your elbows need to be close to your sides when you curl the bar up towards your chest.
Squeeze your biceps when you reach the top.
Now, slowly lower the weight back down.
The movement has to be controlled and slow.

Dumbbell Hammer Curls

Why it works: This is a special exercise that targets the brachialis, the muscle between your biceps and triceps. This is specifically for adding more thickness to your arms.

How to do it:

Have a dumbbell in each hand
Keep a neutral grip (palms facing each other).
Keep your elbows close to your body
Curl up both the dumbbells.
Squeeze at the top before you bring the weights back down.
Keep your movement slow and controlled throughout.

Concentration Curls

Why it works: Concentration curls isolate the biceps. They engage your muscles a lot better than other exercises.

How to do it:

You need a bench to sit on
Rest your elbow against your inner thigh.
Hold a dumbbell with an underhand grip and then bring it up slowly in a curling way.
Slightly squeeze when you reach the top position, and then bring the weight back in a controlled way.
Don’t lose the form, or you’ll lose muscle isolation.

Chin-Ups

Why it works: Chin ups is a compound movement that engages the whole body and it works the biceps and upper back too. It is a massive exercise for your overall arms.

How to do it:

Grab a pull-up bar with an underhand grip (palms facing you).
Hang with arms fully extended, then pull yourself up until your chin is above the bar.
Lower yourself down slowly to complete one rep.
Engage your core to prevent excessive swinging.

Cable Rope Curls

Why it works: Cable rope curls mean constant tension for muscle hypertrophy and muscle engagement. You’ll be building bigger arms, without a doubt.

How to do it:

Attach a rope handle to a cable machine at the lowest setting.
Grab the rope with both hands in a way that your palms are facing each other.
Pull the rope up towards your chest.
Lower the weight slowly, keeping tension on your biceps throughout.

Best Tricep Exercises for Mass & Definition

When building bigger arms, you just can’t forget about the triceps. This is to say your bigger arms workout is incomplete without some killer tricep exercises. So, here they are:

When you do them in routine, they’ll build both mass and definition.

Close-Grip Bench Press

This is a compound movement that lets you lift heavy and overload the triceps. It also engages your chest and shoulders. This makes it a great all-around upper body exercise.

How to do it:

Starting it, you’ll have to lie on a bench
Next grab the barbell with a grip that is just slightly narrower than your shoulder-width.
Now, bring the bar to your chest
You need to keep your elbows tucked in while you lower the bar.
When you push the bar up for tricep engagement, you will focus on your triceps intentionally.
Move in a controlled fashion, and make sure you press your triceps, not your shoulders, for the push.

Tricep Dips

Bodyweight exercises are awesome because they add a functional strength angle to weight training. Tricep dips are a bodyweight movement that builds serious mass and strength as it actively targets all three heads of the triceps. It also works on your shoulder stability.

How to do it:

You’ll need two parallel bars for the dip
Now, lift yourself up. This will be done as you straighten your arms on the bars.
When it is time to lower your body down, you will start bending your elbows slowly
Keep going until your upper arms are parallel to the floor.
Push yourself back up now and focus on pressing your triceps.
Keep your chest slightly forward for better muscle activation and prime balance.

Skull Crushers

This one is awesome because it isolates the long head of the triceps, which is pretty crucial for full development and arm thickness.

How to do it:

Lie on a bench and hold an EZ bar or dumbbell.
You need to hold your weights with an overhand grip.
Start by extending your arms straight up.
Then, lower the weight toward your forehead in a slow and controlled motion.
Press back up in a controlled way. Keep your elbows steady all the while.
Focus on control and not speed.

Rope Tricep Pushdowns

This one is a high-rep exercise that keeps constant tension on the triceps. This one is specifically for endurance and definition. Prime targets of this exercise are the lateral and medial heads.

How to do it:

Attach a rope handle to a high pulley on a cable machine.
Grab the rope with both hands and pull it down until your arms are fully extended.
Spread the ends apart slightly at the bottom for better contraction.
Slowly return to the starting position, keeping tension on the muscles.

Overhead Tricep Extensions

Why it works: This stretch-focused movement targets the long head, helping build full triceps development.

How to do it:

Hold a dumbbell or an EZ bar overhead with both hands.
Keep your elbows close to your head and slowly lower the weight behind you.
Extend your arms back up, fully contracting your triceps.
Maintain a steady motion to avoid shoulder strain.

Arm Training Principles for Maximum Growth

You need to work for bigger arms but also pay attention to these principles, which everyone should know when focusing on muscle growth:

Progressive Overload

Your muscles need constant challenge, not constant exercise. If you are doing the same weight and same reps every single day, they won’t grow. You need to challenge them with new weights and new reps. When they work to overcome the challenge, they grow. So keep adding more weights, and more reps so you don’t hit plateaus.
Training Frequency

When you are focusing on your bigger arms workout, 2-3 times a week is enough. No need to work on your biceps and triceps every day. but , if you are doing it only once a week, you may not see any progress. So keep it at the right frequency.
Volume and Intensity

The right mix of sets and reps is very important if you want to see the expected results. Stick to 3–4 sets per exercise with 8–12 reps when you are aiming to grow more muscle. However, when your focus is on strength, you’ll need 4–6 reps. Push yourself to the muscle failure and make sure you are doing the exercises with good form.
Mind-Muscle Connection

Be very mindful when you are working on your muscles. Feel every tinge, every press, every move. Slow down the movement, squeeze at the top, and control the lowering phase when you will naturally be in a rushing mode. Controlling the speed in lowering really helps with better muscle engagement.
These principles are common but they make sure you actually get the benefits you are seeking in those exercises. When you follow them, you end up seeing the results and your workouts are not a matter of getting through the reps and sets.

Dumbbell-Only Arm Workout Routine

No barbells? No problem. Dumbbells will do, too.

Dumbbell Bicep Curls – 4 sets x 10–12 reps

Hold a dumbbell in each hand
Your palms should be facing forward.
Curl the weights up. As you do this, you need to keep your elbows close to your body.
Now, simply lower and repeat.
The lowering part is crucial, and you need to check your speed.

Dumbbell Hammer Curls – 3 sets x 10 reps

Hold dumbbells while your palms facing your body, not the other way around.
Bring them up and do it so your wrists are in a neutral position.
Lower the dumbbells to their initial position with control.

Overhead Dumbbell Triceps Extension – 3 sets x 10–12 reps

Hold one dumbbell with both hands overhead.
Lower it behind your head, keeping elbows close.
Your elbows will be pointing to the roof.
Extend your arms to the overhead position to finish.

Dumbbell Tricep Kickbacks – 3 sets x 12–15 reps

Bend forward a bit while holding dumbbells.
Extend your arms straight back.
Squeeze your triceps.
Return to the start position to complete one rep and repeat.

Alternating Dumbbell Curls – 3 sets x 10 reps per arm

It is the same as simple curls, but just an alternating motion is required.
Curl one dumbbell at a time while keeping the other arm still.
Lower slowly, then switch arms.

Related Article: Arm Workout To Build Pulsating Biceps

Common Mistakes to Avoid

Here are some things that you need to avoid. Many of us forget about these in our frenzy of growing big arms muscles.

Overtraining & Lack of Recovery – Give your muscles time to rest and grow. There is absolutely no need to overdo it.
Poor Form & Excessive Swinging – Focus on controlled movements. Speed is not going to yield anything for you.
Neglecting Triceps – Most people work more on the biceps and often put the triceps on the back burner. Train both the biceps and triceps if you want balanced arm growth.
Skipping Compound Movements – Isolation movements will attract you but you need to Include multi-joint exercises for bigger overall arm development and full body strength.

Conclusion

Bigger arms have their own charm. If you want those mighty arms, start with bigger arms workout right away. Find the right kind of isolation and compound exercises that will lead to arm muscle size and strength. Follow the golden rules of muscle growth and you should be seeing results pretty soon. Follow the advice in our blog, for it is specially crafted for those drooling over massive arms.