5 Great Exercises to Bulk Up Your Arms

5 Great Exercises to Bulk Up Your Arms

Summer is fast approaching and if you haven’t done so already then it’s time to start hitting those weights to get that summer body you want or to fill that t-shirt / vest properly. In the first of our six-part Great Exercises Workout guide we’re going to focus on 5 Great Exercises to Bulk Up Your Arms.

EZ Bar Preacher Curls (Targeting: Biceps)

Why: Using the EZ bar (the barbell with the zigzag in it) allows the biceps to be targeted and at a different angle than the usual dumbbell or barbell curls thanks to the positioning of the grip.

EZ Bar Preacher Curls My Gym

How: Use an underhand grip with triceps resting on the Preacher Bench. From full arm out (extension) concentrate & squeeze the biceps bringing the weight all the way up then back down without resting at the top. Keep the triceps resting on the bench so to completely focus the weight on the biceps. With this fewer reps but heavier weight. 3 Sets of 8 Reps.

Dumb-bell Curls (Targeting: Biceps)

Why: The daddy of all moves for the biceps growth and the staple of arm muscle growth

Dumb-bell Curls My Gym

How: In either a standing or seated position curl the dumb-bells until a fully-contracted flexed position. You can either do both arms together or alternative. Focus on squeezing the biceps as you contract and lower slowly and controlled when extending downwards to finish the move. Particular focus to keep the back and legs (if standing) still and straight. 3 Sets of 12 Reps.

Dumb-bell One-Arm Extensions (Targeting: Triceps)

Why: Triceps are the large muscle on the back of the arms

Dumb-bell One Arm Extensions

How: Sit on a bench (with back support). Position the dumb-bell over your head with arm straight up; slowly lower the dumb-bell behind the neck or shoulder while maintaining the upper arm’s vertical position. Then return to the extended position. 3 Sets of 12 Reps.

Close Grip Bar-bell Bench Press (Targeting: Triceps)

Why: Triceps make up the largest muscle group of the arm that’s why.

Close Grip Bar-Bell Bench Press My Gym

How: Lying on a bench as about to do a bench press with a barbell, close grip (good indication is to have your thumbs touching if they point out towards each other while gripping). Lower weight to chest with elbows close to the body, push bar-bell back up until arms are straight. 3 Sets of 12 Reps.

Over / Under Wrist Bar-bell Extensions (Targeting: Forearms)

Why: Forearms are the easily forgotten muscle group but if you want to start doing the heavier weights in time you need to focus your attention on these just as much as Biceps and Triceps.

Barbell Wrist Curl My Gym

How: Kneel on the floor in front of a flat bench, grab a light bar-bell (to start with finding your ideal weight), rest your triceps on the bench so that your wrists hang over the other side of the bench. Now holding the bar-bell in either a under palm or over palm grip raise or lower the bar-bell moving your wrists only, slow controlled & small movements focusing on the Forearms only. Do both versions 2 Sets each, 12 Reps.

Let us know how you get on & feedback any great arm exercises you think we should have had in our Top 5 instead.


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Mark Holland

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