Build Bigger Arms Using These 10 Exercises

 

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Build Bigger Arms With These 10 Exercises I always feel bad watching gym goers go day in and day out doing endless bicep curls trying to get bigger arms. In order to build bigger arms, you really have to pound your triceps and do some effective bicep work. Exercises that target your biceps and triceps are essential for building bigger arms. Try to work these muscles at least two to three times a wee. 4 Best Compound Exercises for Arms Work these exercises into your training and build serious arms without using isolation exercises.

Barbell Rows with Underhand Grip Barbell rows are easily one of the best exercises when it comes to adding muscle and thickness to the back and was a. If you want to build bigger biceps, these 10 exercises will help get you there. Perform them properly, and it won’t just be your biceps that start to bulge, your overall health will see an.

Each of these arm exercises hits the maximum muscle fibres to spark the growth you’re after and proves any piece of kit – in the right hands – has gun-toting potential to supersize your biceps. Yes. You heard me right.

If you want to build bigger arms, then you need to focus on your triceps. That is not to say that the biceps is not important. On the contrary – 30% is still 30%. Plus, the biceps really aids in making your arm appear more defined and muscular.

So, if you’re looking on how to build bigger arms I have good news for you. Big chest muscles, 6-pack abs, big biceps & triceps. That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own.

Here’s how to build bigger arms and increase biceps & triceps size. Common Mistakes to Avoid. The number 1 mistake is doing endless biceps curls & triceps extensions to build bigger. Build Bigger Biceps With These 3 Dumbbell Exercises Nothing gets your confidence up like looking down at your arms and seeing a pair of bulging biceps. At the same time, nothing can be harder, or more confusing than growing those bulging biceps.

There are so many exercises to choose from, and they all seem to [ ]. Build bigger and stronger biceps and thicker and more defined triceps with our four-week arms workout plan. To get the full effect from these workouts, you need to stick to the four-digit.

Anyone who wants to have bulky arms must not only treat the biceps well but also show the triceps some love. Your triceps muscles have three heads: the long.

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Perform the same number of repetitions with each arm.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
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The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

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In these exercises I will begin with training the body to readily obey the commands of the Mind.

“The Complete Works of William Walker Atkinson: The Power of Concentration, Mind Power, Raja Yoga, The Secret of Success, Self-Healing by Thought Force and much more” by William Walker Atkinson
from The Complete Works of William Walker Atkinson: The Power of Concentration, Mind Power, Raja Yoga, The Secret of Success, Self-Healing by Thought Force and much more
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Drop the majority of them from your routine except, of course, when training arms.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
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I like seven specific upper body exercises because they get most of the different arm muscles.

“Type 1 Diabetes For Dummies” by Alan L. Rubin
from Type 1 Diabetes For Dummies
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Some will go so far as to say that other exercises are not even necessary because the few compound exercises engage the entire body and do so in effective ways.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

The goal of these exercises is to increase muscle strength and gain control of the limb.

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These exercises should be staples of every strength enthusiast’s routine.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
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As you perform step 4, you could add in biceps curls or arm-reaches to the sky.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Then, I’ll do three or four supersets of either (a) 15 to 20 reps of pull-ups and dips, (b) ten reps of bicep curls and tricep extensions, or (c) ten reps of shoulder presses, lateral raises, and front raises.

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from Tribe of Mentors: Short Life Advice from the Best in the World
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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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39 comments

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  • I can never give full trust to my house chairs or any part related to door cuz from common sense you know you gonna get hurt at some point and it isn’t made for exercise

  • I want a video where Jeff and Jessie exchange their characters. Jessie being serious is no biggie. But I really wanna see Jeff act like Jessie…

  • Yo dude, you really helped me improvise my thoughts about my training plan with my buddy.. A journey to lose weight and mine to gain some.. �� 75kgs lean is my goal..

  • 1:00 Bicep Curl
    3:18 Diamond Push Up
    4:16 Sets
    4:50 Standing Towel Curl
    6:50 Tricep Extension
    8:00 Alternate Biceps Curl
    8:49 Harder Alternate Biceps Curl
    9:34 Triceps Dip

  • Ur chest r soo soo nice how can we build like u sir plss plss plss tel me pls sir i should also build like u sir plss tell me and make a vidios on chest sir pls

  • Sorry, Jordon wasn’t in touch with your videos and now after seeing the arms variations, never thought like that before. Thanks for the tips and also keep in mind how to make my body look shinier;))))

  • Hey, jordan! Can you show us how to warm up for chest, shoulder, triceps and biceps exercises? And then proper cool down as well? Thank you!

  • I have never been to gym and u have all the access of a gym but still by just depending on bodyweight my biceps r same as urs.Why ur biceps r not that big?

  • This horrible figure,I respect his self-discipline.For exercising more comfortable,so i want to introduce my friend’s boxer briefs shop,his production will suitable for your skin touch.If you are interseted in this production…SMACONSUM SHOP:smaconsum….40% OFF discount code:FKB93S0FGXB0

  • Def subscribing these where good workouts and i need them im only thirteen so i cant go to a gym but im a wrestler and i need something likes this

  • I preffer the 3rd one it made my biceps 6 inch but meh triceps are 6 inches to and im even a 12 year old kid and i was fat but on 30 day progression my body got almost ripped well just normal muscle

  • its funny how this video’s supposed to be exercises with no equipment, when most of the time he’s showing us the drills in a gym full of equipment

  • Tweeked up. Flash eye contact, fast talk and head bobbing around like he’s in a solar system museum with meteor showers everywhere. Fuck it though, those users usually fatigue quick but he lasted. Crackheaded genius, he’s boosted while resting his body at the same time. Lol

  • Soo 4 sets of each workout. 10 reps and drop half of the weight each set? I was trying to follow and got mixed up with the shenanigans and the chick in the back ground lol

  • What I really need to know as a novice lifter is do I lift until failure or do I do reps. How many sets a day. Should I isolate or do multi muscle groups in a routine. I really want to maximize my gains.

  • Jeff goes to a restaurant & the door says’ PUSH ‘ to open, he’s like, yeh I’ll come back tomorrow, today’s a PULL day……….commitment��

  • “2020 = more gains”
    guys you can put on a ton of muscle fast with: urlah.com/MaxGains?d7
    �� working nice for me!!

    Οποιοσδήποτε μπορεί να πάρει πολλούς πόρους

  • What’s more important than having big arms? I believe not being an ego driven wanker who hasn’t been through hardships and just gets by in life bluffing their way….

  • “2020 = more gains”
    guys you can put on a ton of muscle fast with: urlah.com/MaxGains?u6
    �� working nice for me!!

    Αυτό είναι ένα εξαιρετικό μέρος για να ξεκινήσετε να κερδίζετε

  • I just tried this workout today and it works really well. I’ve been doing push-ups lately but never tried any exercises for biceps since i don’t have any equipment and due to this pandemic. The towel curl (standing) really made me feel the burn and pain.

    Super Set 1:
    -Towel Curl (sitting), 10 reps for each leg, use supinate
    -Diamond Push-up, 10 reps

    Then, break for 30 secs and repeat for 3-4 times

    Then, proceed to

    Super Set 2:
    -Towel Curl (standing), 10 reps for each leg, use neutral grip
    -Triceps Expansion, 10 reps

  • You’re the type of gorilla I make fun of at the gym.. swaying all over with your flat billed hat. Thank goodness for guys like you, it makes gym time a little more interesting

  • “2020 = more gains”
    guys you can put on a ton of muscle fast with: urlah.com/MaxGains?u5
    �� working nice for me!!

    Οποιοσδήποτε μπορεί να πάρει πολλούς πόρους

  • “2019 was okay”
    “2020 = more gains!”
    guys you can put on a ton of muscle fast with: urlah.com/MuscleBoost2020?v5
    �� working nice for me!

  • I feel these exercises in my shoulders more… and I don’t like it. I don’t know what I’m doing wrong. But I can feel the strain more in my shoulders than my biceps.

  • Wtf!!!!! Your a beast!!!! Your a mad man!!!!! Close grip with six plates!!! Then the hammers with 85s and perfect form!!!! Your mad i tell you mad!!!!!! ” Hi everybody!!! Hi dr nick!!!”

  • Thanks again Jeff for the vid. I’d love to hear your thoughts on rotator cuff exercises: the good, the useless and most beneficial. Also, if you have any thoughts on shoulder subluxation, I’d love to hear. Thanks.
    Steve.

  • Can you a kettle bell series? I have more kettle bells at home than fixed weight dumb bells. And some of the dumb bell exercises can’t be done with dumb bell bar weights.

  • If there was 1 exercise to get wider and stronger arms, what would it be? I’m guessing at 5:07?? I don’t have the time and patience to deal with 7 or 8 or whatever different exercises just for biceps. However, I love the Brachioradialis upper forearm exercise at 12:29, which I am fine doing separately. Thanks!

  • I have a question about the Dumbell waiters curl in is it less effective if the Dumbell you are using its not flat but a cap dumbell. Does it matter or as long as the wrist are postion correctly you should be able to feel the excercise.

  • 10:07 Jeff pretends to do a cheat curl so we don’t all feel bad about our tiny biceps, knowing full well his actual version of a cheat curl is 200lbs per arm. Thanks for protecting our ego’s once again Jeff.

  • This vid is awesome �� Can’t wait time try some of em out in my gym now that I’ve plateaued with mah biceps. I feel like I shud be paying for these vids, they’re so good ��

  • A true close grip bench press is thumb distance apart… otherwise alot of the focus is still on the chest! He was correct however in stating that your tricep makes up 2/3 of your arm so bigger triceps mean bigger arms…There is no secret to building big arms like any other body part it is genetics some guys have big legs some guys have big chest back and so on but basically you go to the gym and you attack your arms like any other body part do three quality exercises for each muscle three for tris three for bis… constantly squeezing the muscle and forcing blood into it use strict form go heavy but not at the expense of good form… Presently I do an alternate tricep bicep workout I start out with push downs starting very light 50 pounds 30 reps and work up to the stack squeezing and then finishing off with one light set… next I go to preacher curls same thing start out with 50 pounds work up to 110 and then back down to 50 squeezing constantly bringing the weight up medium fast and then very slow down next it’s behind the back dips after that I move To hammer curls same principle next I finish off triceps with reverse push downs constantly squeezing and then finishing off biceps with standing ez bar curls very strict..That’s it train arms twice a week watch your arms grow!

  • This is the type of video I’ve been waiting for! I love this video he should make a series like this where he shows the best excercises for each head or section of a muscle

  • I once heard the preacher curl is risky because it negates the tricep and puts too much load through the elbow joint anyone help me out with proving that wrong?

  • When I’ll do the cheat curl in the gym, Jeff you’re responsible for telling them that it’s not that I am an amateur who’s trynna lift more than his capacity looking a jerk but it’s a proper DB exercise that you recommended!

  • Thoughts on asymmetric dumbbell loading (e.g. with at-home adjustable dumbbell sets) to exaggerate the effect Jeff is going for by offsetting his grip?? It feels great in terms of activation! But is there a reason why this is a bad idea??

  • Thank you so much for this Jeff, I just got a set of dumbells and looking forward to put these into practice. I hope you do something similar with triceps, I would really appreciate it.

  • Hi jeff. I had a request here. Now while i do like the many varieties of these exercises, i have a request if u could make a more beginner friendly video having top 3 exercises for each muscle group biceps, triceps, chest etc. Just top 3 exercises for each muscle that would give the most hypertrophy and strength gains. Thats where most beginners need your help as none of us( i am an beginner/intermediate) can do 10-12 of bicep exercises only. So please help
    Thanks and regards

  • Jeff which one of your training programs would be good for a Pitcher. Or could you make a video on a pitching workout full body