Best Workout for Big Arms


T-shirt sleeves blowing in the wind will be a thing of the past with our sleeve-busting big arm workout. The below five moves are the ultimate way to top up your muscle-building arsenal for bigger biceps, triceps and forearms.

Feast your eyes to our detailed 'how to' guide below that'll have you performing each rep with flawless form – we even explain the specific benefit of each exercise.

Baseball biceps, hulking forearms and horseshoe triceps start here with this short, high-intensity workout. Go on; try it – we'll be surprised if you don’t see your arms expand like balloons.

1. Dips


Whether you perform these exercises on a machine at the gym or at home on a step, dips are effective and formidable isolation exercises that help add real mass to your triceps – as well as make them look ultra-toned. Both the above methods use your body weight as resistance and engage your forearms, shoulders, chest and lower back.

How to:

πŸ‘‰ On a secured bench or sturdy chair, place your hands shoulder-width apart

πŸ‘‰ With your legs stretched out in front of you, move your bottom off the front of the bench

πŸ‘‰ Extend your arms, keeping a slight bend in your elbows, making sure you keep pressure off your elbow joints. Instead, focus it on your triceps

πŸ‘‰ Gradually bend your elbows to bring your body down to the floor until your elbows are roughly at a 90-degree angle. Double check your back is close to the bench

πŸ‘‰ When you reach the lowermost part of the exercise, push down into the bench to uncurl your elbows, and go back to the starting position. You’ve now completed one rep

πŸ‘‰ Whilst you lower and raise your body, make sure your shoulders are depressed. You can bend your legs to adapt this movement

πŸ‘‰ Perform 3 sets of 6-12 reps. 60-90secs rest. If you can, perform 4 or 5 sets

2. Reverse Barbell Curls


Reverse Curl drives a muscle in the arms that isn’t especially noticeable: the brachialis (situated on the lower aspect of the upper arm, just below the bicep muscle). A strong brachialis muscle thrusts the topmost of the bicep muscle up higher, making for a more spectacular flex, not to mention an overall bulkier arm.

How to:

πŸ‘‰ Get into a standing position keeping your torso straight as you hold a barbell at shoulder width with elbows placed near the torso

πŸ‘‰ It’s important that the palm of your hand is facing downward (pronated grip). You’re now in the starting position.

πŸ‘‰ As you hold the upper arms stationary, curl the weights whilst contracting the biceps as well as breathing out

πŸ‘‰ Nothing else should move apart from your forearms. Perform this exercise until your biceps are completely contracted and the bar is at shoulder level

πŸ‘‰ Maintain the contracted stance for a second as you squeeze the muscle

πŸ‘‰ Gradually begin to bring the bar back to the starting position whilst you breathe in

πŸ‘‰ Perform 3 sets of 6-12 reps. 60-90secs rest. If you can, perform 4 or 5 sets.

3. Hammer Curls


If you're searching for a means to pump up your upper arms, Hammer Curls are just the ticket. This move will totally hammer your arm muscles, particularly your biceps. Biceps typically get all the attention, but, in fact, the area of the arm we think of as "the biceps" comprises two other key musclesβ€”the brachialis and brachioradialis.

The brachialis is located below your biceps and the brachioradialis is a long muscle that goes all the way from inside the middle of your upper arm to the heart of your forearm. Together with the biceps, these two muscles work in unison to flex the arm at the elbow.

How to:

πŸ‘‰ Grasp a pair of dumbbells with a neutral grip making sure palms are facing each other. Hold the weights at your sides

πŸ‘‰ Holding your torso so it doesn’t move, bend at the elbow to elevate the dumbbells towards your shoulders

πŸ‘‰ End the move just before the dumbbell touches your shoulder. Keep at the top of the position for a second

πŸ‘‰ Bring the dumbbells back to the starting stance in a measured style to conclude one rep

πŸ‘‰ You could also try performing Alternating Hammer Curls by curling one arm at a time

πŸ‘‰ Perform 3 sets of 6-12 reps. 60-90secs rest. If you can, perform 4 or 5 sets.

4. Barbell Curl

How to:

πŸ‘‰ Get into a standing position, keeping your feet shoulder width apart and your knees a little bent (this helps keep your body balanced as well as provide it with a solid base)

πŸ‘‰ Grip the barbell keeping palms facing up

πŸ‘‰ Fully stretch out your arms

πŸ‘‰ Perform 3 sets of 10 reps. 60-90secs rest. If you can, perform 4 or 5 sets.


A barbell curl is a pull-type, isolation exercise which works mostly your biceps, but also works quite a bit on muscles in your forearms and shoulders, as well. Standing barbell curls is an isolation workout for bicep training to build strength and mass of the entire bicep.

5. Concentration Curl


This isolates the arm flexors and hits the lateral head of the biceps for optimal performance (and appearance).

How to:

πŸ‘‰ Get into a sitting position on a bench, resting your right arm against your right leg. Let the weight dangle downwards.

πŸ‘‰ Bring the weight up, stop for a moment, then bring back down. Repeat with the other arm

πŸ‘‰ Perform 3 sets of 6-12 reps. 60-90secs rest. If you can, perform 4 or 5 sets.

For more muscle-pumping workouts, be sure to visit our dedicated training hub page, where you’ll find a raft of workouts, covering all your training goals, whether it’s bulk training, lean muscle, trending workouts or weight loss.


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