Building arm muscles is easy with the right routine. But most...
Ted Ryce@ted_ryce
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Mar 31, 2024
~2 min read
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Building arm muscles is easy with the right routine.
But most people don’t know where to start.
Here are my 7 favorite exercises to get big arms:
But most people don’t know where to start.
Here are my 7 favorite exercises to get big arms:
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Understand:
Compound exercises lead to the best results.
Why?
They engage multiple muscle groups which boosts overall arm strength and fitness
Don’t forget:
Each exercise targets different heads of the arm muscles - long, medial, and lateral. - ensuring correct development
Compound exercises lead to the best results.
Why?
They engage multiple muscle groups which boosts overall arm strength and fitness
Don’t forget:
Each exercise targets different heads of the arm muscles - long, medial, and lateral. - ensuring correct development
3
The easiest way to strengthen triceps (including the lateral head.):
The bench press.
Here’s how
• Lie on bench
• Grip bar
• Lower and lift bar
Use a block if you can’t get the bar down to your chest.
The bench press.
Here’s how
• Lie on bench
• Grip bar
• Lower and lift bar
Use a block if you can’t get the bar down to your chest.
1:43
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The secret way to build your biceps:
Weighted pull ups.
Here’s how to work the biceps long head:
• Add weight belt
• Grip bar overhead
• Pull up and lower
Slow and steady with each rep.
Weighted pull ups.
Here’s how to work the biceps long head:
• Add weight belt
• Grip bar overhead
• Pull up and lower
Slow and steady with each rep.
1:37
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How to ensure you’ll get big triceps (even the medial head):
Dips.
Target all of the tricep heads by:
• Holding parallel bars
• Lowering body
• Pushing up steadily
You are what you do over and over.
Hit the weights.
Dips.
Target all of the tricep heads by:
• Holding parallel bars
• Lowering body
• Pushing up steadily
You are what you do over and over.
Hit the weights.
1:38
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Give me 2 minutes and I’ll give you the perfect biceps:
Enter bicep curls...
Engage both heads of biceps, especially the long head by:
• Gripping dumbbells
• Standing firm
• Curling towards shoulders
Don’t use momentum stand still and focus on motion.
Enter bicep curls...
Engage both heads of biceps, especially the long head by:
• Gripping dumbbells
• Standing firm
• Curling towards shoulders
Don’t use momentum stand still and focus on motion.
2:19
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Your triceps will love these:
Cable tricep extensions...
Target the tricep lateral head by:
• Gripping cable handle
• Extending arms downward
• Keeping elbows steady
Don’t use all of your body weight - this is an isolated exercise.
Cable tricep extensions...
Target the tricep lateral head by:
• Gripping cable handle
• Extending arms downward
• Keeping elbows steady
Don’t use all of your body weight - this is an isolated exercise.
1:26
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The truth about hammer curls (hint - it works your forearms):
Exercise the brachialis and the bicep’s long head by:
• Vertically dumbbell hold
• Curling alternately
• Maintaining straight posture
Never forget - balance fosters power.
Exercise the brachialis and the bicep’s long head by:
• Vertically dumbbell hold
• Curling alternately
• Maintaining straight posture
Never forget - balance fosters power.
1:59
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How to make your grip strength explode:
The farmer’s walk
Engages arm muscles by:
• Holding heavy weights
• Walking straight
• Keeping posture upright
Grip strength is important yet often forgotten.
The farmer’s walk
Engages arm muscles by:
• Holding heavy weights
• Walking straight
• Keeping posture upright
Grip strength is important yet often forgotten.
2:03
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TLDR:
Bench Press
Weighted pull up
Dips
Dumbbell bicep curls
Cable tricep extensions
Hammer curls
Farmers walk
Bench Press
Weighted pull up
Dips
Dumbbell bicep curls
Cable tricep extensions
Hammer curls
Farmers walk
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• Without hurting yourself
• Sacrificing your social life
• Spending more than 2 hours per week
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