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The Best Arm Exercises For
Building Massive Biceps

The best exercises for developing massive guns are the ones that work both the biceps and the triceps. The biceps are the muscles at the front of your arm and the triceps are at the rear.

Contrary to popular belief the triceps are actually bigger then the biceps and account for around 2/3 of your arm size. So to get shirt sleeve busting guns you need to work both the biceps and the triceps for total arm development.

Building muscle requires the lifting of heavy weights, you need to shock your muscles into growing. When you lift your muscles essentially get broken down, as they repair themselves they get bigger and stronger. For this reason it is vital that you constantly increase the amount of weight you lift each workout so your body dose not get used to the weight.

Increase the weights you lift each week for consistent gains in muscle size and strength.

The Best Arm Exercises For The Biceps

First we are going to look at the biceps. The king of all biceps building exercises is the Barbell Curl. The barbell curl is the classic exercise for the biceps, and heavy curls stimulates the biceps adding mass and strength.

best arm exercises

Strict form is essential when performing this arm exercise and it is important to keep your back straight and avoid swinging the weights. Standing with your back against a wall really helps iron out this problem.

Full range of motion is essential make sure you go all the way to the bottom and the top of each rep. This will give your biceps full benefit from the lift and stimulate more muscle fibres.

Without a doubt this is one of the best arm exercises for the biceps so make sure you do it properly.

Another great biceps builder and not only one of the best arm exercises, but also one of the best back exercises is the Chin Up. Chin ups are a true compound movement and involve large muscle groups and just about the whole of the upper body.

weight lifting exercises chin ups

With your palms facing towards you you will focus on the mass of your biceps.

With palms facing away you will hit the outer biceps and forearms.

Each rep should be slow and controlled, don't kick your legs to try and get yourself up.

If you can do 10 easy then add weight, either by using a weighted vest, dumbbell between the legs or a dipping belt can be used.

The Best Arm Exercises For The Triceps

The first exercise for the triceps are Dips. Dips are an excellent body weight workout which works the triceps, chest and shoulder muscles. The more you lean forward the more your chest comes into play so it is important to try and keep upright. wide grip dips for arm muscles

As with all exercises do not rush this movement. Lower yourself slowly and then force yourself back up with explosive power.

Stop if your elbows hurt as this exercise can be harsh on your joints.

If you can do 3 sets of 10 easily then its time to add weight.

One of the best arm exercises for isolation the triceps is the Skull Crusher. This is a fantastic exercise for getting that sought after burning feeling on your triceps muscles.

This exercise adds mass to your arms from the shoulder all the way down to the elbow.

You will find that you cannot lift much weight with this exercise. Concentrate on lifting and lowering the weights slowly for full muscle contraction.

The Ultimate Arm Muscle Workout

Combine these arm exercises into a complete arm building workout:

A Barbell Curl
B Skull Crushers

A Chin Ups
B Dips

Superset the two exercises as shown above. Perform 10 reps of exercise A and then move immediately to exercise B and do another 10 reps. Rest 30 Seconds and the repeat 2 more times.

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