Bring Out The Big Guns With Upper Arm Exercises

Building big arms is likely near the top of your list of fitness goals. Perhaps no other body part receives more attention in the gym or on the street than a big set of arms. Big arms command respect. Big arms scream confidence.

Have you been using the same upper arm exercises every time you train arms with little or no progress? Do you perform endless sets of curls and press downs only to see your pump fade away after you leave the gym? What are the best arm exercises?

When it comes to arm workouts, more is not better. Your biceps and triceps are relatively small muscle groups and don't require huge training volumes to grow. Even the best arm workout can be counterproductive if done excessively.

In addition, the biceps are involved in most back exercises, while the triceps are involved in most chest and shoulder exercises. You are already training your arms to some degree with these workouts, and they need time to recover.

Hit it hard and get out. Intensity is more important than training volume when it comes to building big arms. Don't spend 2 hours in the gym training your arms. You should be able to finish your arm workout routines in less than an hour.

Trainer's Tip: To get big you have to eat big. To maximize the effectiveness of these arm workout routines, develop sound nutritional habits and get enough daily protein to support muscle growth.

Big Arm Workout #1

Overhead Dumbbell Extension 3 sets, 8-10 reps.
Seated Dumbbell Curl 3 sets, 8-10 reps.
Cable Press Down 12-15 reps.
Standing Cable Curl 3 sets, 8-10 reps.

Supersets (3)
Stability Ball Dips 3 sets, 8-10 reps.
Dumbbell Hammer Curl 12-15 reps.

Big Arm Workout #2

Standing Barbell Curl 3 sets, 8-10 reps.
Skull Crusher 3 sets, 8-10 reps.
Incline Dumbbell Curl 3 sets, 8-10 reps.
Close Grip Bench Press 3 sets, 8-10 reps.

Supersets (3)
Dumbbell Preacher Curl 12-15 reps.
Tricep Kickback 12-15 reps.

Big Arm Workout #3

Supersets (3)
Overhead Barbell Extension 3 sets, 8-10 reps.
Standing Alternating Dumbbell Curl 3 sets, 8-10 reps.

Supersets (3)
Weighted Bench Dips 3 sets, 8-10 reps.
Standing Rope Hammer Curl Curl 3 sets, 8-10 reps.

Supersets (2)
Skull Crusher 10-12 reps.
Close Grip Bench Press 10-12 reps.
Barbell Preacher Curl 12-15 reps.
Concentration Curl 12-15 reps.

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