The truth is that most people just aren't training correctly: if your form is not right throughout your workout, you will be unable to contract the necessary muscle to maximum effect.
When adopting new exercises for bigger arms, then, slow them down and try to establish a strong connection between the mind and the muscle. If you focus on that and a gradual increase in weights, you're sure to make progress.
Do this workout once per week on any day you choose.
Standing Biceps Curl with Dumbbells
4 sets of 12, 8, 6, 15 reps
- Stand with feet shoulder-width apart and knees slightly bent, or sit in upright position.
- Grasp dumbbells with an underhand grip (palms facing forward), arms hanging down at your sides.
- Flex at the elbows and curl dumbbells up to approximately shoulder level. Keep elbows close to sides throughout movement -- don't allow them to move forward. This exercise may be done one arm at a time.
- Return to starting position.
Hammer Curls with Dumbbells
4 sets of 12, 8, 6, 15 reps
- Stand with feet shoulder-width apart and knees slightly bent, or sit in upright position.
Grasp dumbbells with palms facing each other, arms hanging down at your sides.
- Flex at the elbows and curl dumbbells up to approximately shoulder level. Keep elbows close to sides throughout movement -- don't allow them to move forward. This exercise may be done one arm at a time.
- Return to starting position.
Barbell Curl
3 sets of 8, 8, 12 reps
- Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Preacher Curl
3 sets of 8, 8, 12 reps
Dropset to failure
- To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
- With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
- Repeat for the recommended amount of repetitions.
Triceps Pushdown
4 sets of 12, 8, 8, 8 reps
- Attach a rope, straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.
Lying Triceps Extension with Dumbbells
3 sets of 15, 15, 20 reps
- Sit in upright position on a flat bench. Rest dumbbells on corresponding thighs.
- Lie on back and bring the dumbbells to your chest. Press up so they are directly over shoulders with palms facing in.
- Lower dumbbells toward forehead by bending elbows to 90°. Elbows should remain pointing forward. Arms shouldn't move from the shoulder to the elbow.
- Return to start position.
Triceps Kickback with Dumbbells
3 sets of 12, 12, 15 reps
- Place right knee and left hand on flat bench. Keep back flat.
- Grasp dumbbell. Raise right arm up so that upper arm is parallel to floor with lower arm hanging straight down toward floor -- palm facing in.
- Keep upper arm parallel to floor and raise dumbbell straight back until arm is almost straight. Don't lock out elbow.
- Lower dumbbell slowly back to starting position, keeping your upper arm parallel to the floor. All the movement should be in your elbow, not your shoulder.
- After performing all the repetitions with the right arm, reverse position and perform move with left arm.
Seated Triceps Press
3 sets of 10, 8, 8 reps
- Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm’s length. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward.
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
Seated Palms-Down Barbell Wrist Curl
4 sets of 25 reps
- Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- Lean forward and place your forearms on top of your upper thighs with your palms down.
- Lower the bar as far as possible while inhaling and keeping a tight grip.
- Now curl bar up as high as possible while flexing the forearms and exhaling.
- Hold the contraction at the top for a second.
Standing Palms-Up Barbell Behind The Back Wrist Curl
3 sets of 15 reps
- Start by standing straight and holding a barbell behind your glutes at arm’s length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
- You should be looking straight forward while your feet are shoulder width apart from each other.
- While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling.
- Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
- When finished, lower the barbell down to the squat rack or the floor by bending the knees.
Reverse Barbell Curl
3 sets of 15 reps
- Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip).
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Hammer Curls
1-2 sets to failure
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief moment as you squeeze the biceps.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
This workout provides more than sufficient arm work. Make sure to keep the intensity high and the pace quick. Hit them hard, hit them fast and watch them grow!
Many people fail to realise that they already train their arms multiple times per week, without ever doing any direct arm work. Every time we do a pressing movement, we use our triceps.
Many people fail to realise that they already train their arms multiple times per week, without ever doing any direct arm work. Every time we do a pressing movement, we use our triceps.