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Home / Weight Lifting Exercises / Arm Muscle Building
The Best Arm Muscle Building Exercises
For Massive Biceps
If you want to build bigger arms, you need to have a routine that trains all of the muscles on the arm and not just the biceps.
The biceps only count for 1/3 of the arm, the triceps take the other 2/3's so that tells you that you must train your triceps just as hard if not harder then the biceps to get overall massive arm muscles.
Neglecting the triceps is a common mistake with beginners when choosing arm muscle building exercises you need to include the triceps.
Below i have a killer arm muscle building routine including the best exercises for building massive biceps in the quickest time possible.
Dumbbell Hammer Curl (biceps & forearms)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB's with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB's up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
Perform 3 sets of 8-10reps
Barbell Curl (biceps mass builder)
1) Stand with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
The barbell curl is the original mass maker for building up your biceps and your forearms so make sure you lift heavy but controlled. Proper form is essential for getting the most benefits from the workout.
Perform 3 sets of 8-10reps
Dips (triceps & shoulders)
1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.
Perform 3 sets of as many reps as possible.
Dips are truly arm muscle building moves that will have your triceps exploding with new growth. The more you lean forward when doing dips the more your chest muscles become involved, so if you are after full triceps benefit keep your body as straight as possible.
Skull crushers (triceps)
1. Start by lying on a bench and holding a bar above your chest.
2. Keeping your elbows stationary bend your elbows so that the bar comes down to your forehead level.
3. Stop the bar just short of your forehead and then extend your arms to the extended position.
4. Repeat for the suggested repetitions.
Perform 3 sets of 10-12 reps
Perform this routine twice a week and you will start to see the difference in only a few short weeks.
Workout Summary
Hammer Curls
Barbell Curls
Dips
Skull Crushers
3 sets of each exercise rest 30 seconds between sets.
To increase the intensity of the workout you can superset the exercises. Super setting is when you move from one exercise to the next without rest to increase the arm muscle building effects of each exercise.
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