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Top 3 Exercises for Bigger Arms

Who doesn’t want biceps that strain the sleeves of their t-shirts? Who doesn’t want to feel firm, toned muscle underneath the skin? There’s something very appealing about big, strong arms that immediately attracts attention and compliments. However, you need to put in some effort and time to get those coveted big arms. The right exercises will get you there.

Workout for Bigger Arms

If you perform the workouts listed below regularly, you’ll start to see good results in a matter of weeks.

#1 Barbell Curl

This is the most basic exercise and works both your arms simultaneously. The standing barbell curl is easily the best way to develop arm muscles, especially the biceps. The curling motion will stimulate the muscles surrounding your elbow and strengthen it. Eventually, the muscles would start to develop in order to support the elbow and help it lift the weight. Here’s how you should do it:

  • You need to hold the bar with hands placed a shoulder’s width apart. Keep your arms straight and your elbows locked in a position that’s one inch away from your body.
  • Now keep your elbows and back locked as you curl the barbell towards your chest.
  • Slowly contract your biceps to stimulate them as the barbell reaches your chest.
  • As you move back to the original position, just resist the weight of the barbell and move slowly.

#2 One-Arm Preacher Curl

This exercise targets the lower portion of your biceps. However, most experts agree that it does add to the overall fullness of your arm. If you want to build muscles in your arms, it’s one of the best exercises to do and this is the right way to do it:

  • Settle yourself comfortably on a regular preacher’s bench after you’ve chosen a dumbbell with decent weight.
  • Hold the dumbbell in one arm with an underhand grip. Make sure that your elbow is completely locked in place and rests firmly on the bench.
  • Slowly pull the dumbbell up and try to bring it to your shoulder.
  • Hold it there for a moment before curling arm back out. Make sure your elbow is locked in place and your arm muscles resist the weight.

#3 Incline Dumbbell Curl

This is a more versatile exercise in comparison to the one-arm preacher curl. It would build lean muscle mass in your arm and give you the bulk you need. This position is more flexible and allows your arm a full range of motion. That helps you work the entire muscle in your bicep and you get maximum stretch by the end of the movement. You will have to use a lighter weight, but the effect is no less potent than the barbell curl. Here’s how you can do it:

  • Lie down comfortably on an incline bench. Make sure your back is adequately supported before you perform this exercise.
  • Hold dumbbells in both of your hands and let them extend towards the ground.
  • Slowly curl the dumbbell in one hand up and out. Now turn your wrist as you lift the weight. That would provide a firm grip. Alternate between two hands.
  • Slowly return to your initial position.

These exercises will help you develop great arm muscles and help you get the right results. You just need to be consistent, thorough, eat nutritious food, and get ample rest. That would set your body on the right track.

If you have any questions about building arm muscle or want a workout routine that would help, don’t hesitate to get in touch with us at Schembri PT. You can send us an email to or fill in this contact us form and we’ll reply as soon as possible.

Thanks for reading,
Schembri PT Team
02 9648 6405