How to Get Bigger Arms Faster

arm musclesWorking out your arms is not just about the triceps and the biceps. You may not know it, but you are actually exercising the wrong way. The arms do not consist of only two muscles; they are really divided into five. Using the two basic arm exercises most men do-the biceps curls and the triceps press-down-only works on three of the five muscles. 

With that in mind, follow these easy-to-do exercises and achieve maximum results in less time. These exercises targets all five muscles in one workout, and it is recommended to do only three sets of the following exercises for 10 to 12 repetitions each.

Wall curl

Stand against a wall, with feet apart at shoulder-width. Hold a barbell with an underhand grip by your thighs, with hands shoulder-width apart. Press yourself against the wall and keep your head, back, triceps, and heels touch the surface. 

Tuck your elbows in at your sides, and then slowly curl the barbell up until your hands are by your shoulders. Remember not to let go of your body from the wall at all times. Flex your biceps, squeezing its muscles further, and then slowly lower the bar back to your thighs.

Alternating hammer curl

Sit on the end of a bench, with feet flat on the floor. Hold a dumbbell in each hand, arms hanging from your sides. Turn your wrists so your palms face each other. Then, keeping your back straight, slowly curl the weights until your thumbs are by your shoulders. Flex your biceps, squeezing its muscles further, and then lower the weights. 

On the next rep, turn your wrists so your palms face away from you. Slowly curl up your arms until your knuckles are by your shoulders, and then lower the weights. Continue this alternating motion throughout the set.

Lying triceps press

Lie face-up on a bench with feet flat on the floor. Use an E-Z curl bar with an overhand grip, hand about 6 inches apart. Press the weight above your chest with elbow unlocked. While keeping your arms still, slowly bend your elbows and lower the weight you’re until your hands reach your forehand. 

Take note that your elbows should be pointing up. Press the bar back up, leaving your elbows unlocked at the top, and repeat.

Triceps rope pull down

Stand with feet apart at hip-width. Grab a rope attached to a cable at the top of a lateral pull-down machine, with palms facing each other. Lean slightly forward at the hips with your abdominals contracted and knees soft. Lock your elbows at your sides and bend them so your forearms are parallel to the floor. 

Slowly extend your arms until your fists reach the outside of your thighs; then gently rotate your wrists so your palms end up facing out and away from your body. Squeeze your triceps for a second, then rotate your wrists back and slowly raise the rope until your forearms are parallel to the floor.

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