I’ve been into working out for about a decade now, and wish I’d started sooner. I’ve learned a lot over the years, and found some useful exercises to build muscle. If you’re looking to build bigger arms, you’ve come to the right place! Here are some of the exercises I do that helped me add 3 inches to my arms over the course of several years. Each exercise listed below is accompanied by a video to help demonstrate techniques.
⇒ Incline Triceps Push
If you’re fortunate enough to have access to a gym with this type of setup, this exercise is guaranteed to add mass to your triceps!
Just start off slow and easy. This exercise will put extra pressure on your back, so make sure you’re nice and limber before beginning.
- Make sure your triceps are stretched and ready to go.
- Select desired weight
- Lie down on the bench
- Rock back and grab the bar
- Decline the bench back to its normal position and push upward.
- Do 3-4 sets of 6-10 reps.
⇒ Reverse Skull Crusher
- Make sure your back and arms are well warmed up prior to this exercise.
- Find a flat bench and move it over to a cable machine.
- Set the cable on one of the highest settings then select a heavy weight.
- Grab the handle with both hands and use your body weight to maneuver yourself onto the bench. Be slow and methodical. One mistake could cause injury.
- Once you’re lying flat on the bench, get in a comfortable position to be able to curl the weight above your head.
- Do 3-4 sets of 6-10 reps.
- Between sets or at the end of this exercise, continue to hold onto the bar as you slowly turn and get off the bench. As you continue turning, you should eventually face the cable weights and gradually let the weight pull you back to upright position, then release the bar.
⇒ Decline Alternating Dumbbell Curls
- Make sure arms are well warmed up prior to this exercise.
- Set up a bench at about a 45° incline.
- Place dumbbells standing on end near where you think you can reach them once on the bench. You can go fairly heavy on the weight for this exercise.
- Lie down on the bench and grab dumbbells.
- Start with the head of the dumbbell facing forward. As you raise one hand, supinate your wrist so that at the end of the contraction, the weight is concentrated on the pinky side of your hand. Do this while squeezing the biceps all the way up.
- Lower the weight back down in reverse fashion.
- Alternate to the opposite arm and repeat.
- Do 2-3 sets of 6-8 reps.
⇒ Standing One-Arm Cable Curl
This exercise gives you a good excuse to flex in the gym without looking like an idiot!
- Using a cable machine, depending on your height, set the cable between half-way and all the way up.
- Grab the strap with one hand and stand so that your arm is almost straight and perpendicular to the floor. (Or if you have the luxury of a double cable machine, you can do both arms at the same time)
- Pull weight toward your head, in a traditional flexing pose. Squeeze the biceps all the way.
- Slowly release back to the starting position and repeat.
- Do 3 sets of 8-10 reps.
⇒ Incline Dumbbell Curls
This exercise will help to create the sought after biceps peak!
- You won’t need to use a lot of weight for this exercise.
- Set the bench at about a 45° angle.
- Grab weights, allowing your arms to go straight down toward the floor.
- While your arms are straight down, flex your triceps just prior to lifting the weight. This will help you to attain a broader range of motion.
- Lift dumbbells up while trying to maintain elbow position. Squeeze biceps all the way.
- Slowly lower back down and repeat.
- Do 3 sets of 6-8 reps.
I hope you have some new ideas of things to try in the gym. While you’re here, I hope you’ll take some time to review my other fitness features!