Best workout for big arms

Best workout for big arms-Most effective exercises 

Huge big arms with bulging out tricpes and high pick bicep are dream for many boys ,to fulfill their fitness goal or may be to impress their girl friends.haha
Ok, maybe I’m being a little dramatic, but seriously, if you’re looking to beef up
your arms fast, then try these workout for big arms,
workout for big arms


Let’s start with the 
  • triceps.
  1.  These are the muscles that run along the back of your arm from your shoulder to your elbow. 
  2. A lot of people forget about them, and that’and it is a  big mistake! You see, your arms aren’t just about the biceps – you know, the one you flex for someone when they wanna feel your “arm muscles.”
  3.  In fact, your big arms consist of  biceps of only 1/3 of your upper arms – the rest is all tricep! 
  4. So, the rule of thumb is, if you want really big arms, you need to work on your triceps too, and here are the exercises that’ll help you do it:
Incline Dumbbell Skull Crushers
How to perform correctly:
  • Get to Lie down position  on an inclined bench with a take dumbbell in each hand. 
  • Carefully try to  bring your arms up overhead and keep your hands shoulder quite width apart. 
  • Now,  try to slowly bend your elbows to bring the dumbbells down towards your skull.
  • only your forearms should move and Your upper arms should remain fixed.
  • Back out you arms and strengthens, and that’s 1 rep. 
Sets & reps
  • You need 3 sets of 12-15 reps each. 
It might seem like a lot, but the triceps are one of those muscle groups that are hard to work on. So you need more reps to start to feel it. Think of the first 2 sets as a sort of warm-up for your muscles. Just don’t overdo it with huge weights from the get-go. Building up your arms takes time, so be patient!

Tips & Tricks
  •  try to do this exercise at different angles and grips.
  • This will help you target different parts of your triceps (there are 3 of them, hence the whole “tri” thing) so that they get massive in no time!
Reverse Grip Push-ups 

Here’s a fun spin on traditional push-ups.
How to perform:
  • I’m sure you know how to do a push-up, but here’s a reminder: get on the floor with your arms straight, hands in line with your shoulders, and your feet straight back behind you. 
  • you core should be pulled  in – your stomach shouldn’t be hang down. 
  • Now, in the reverse style, you have to turn in the opposite direction so that they should point more toward your toes. Yeah, it do takes flexibility and strength, so this one isn’t for beginners! 
  • And if you can’t do it, just work your way up from regular push-ups. You’ll get there in time, don’t worry! Anyway, this style will make the outside part of your triceps really work.
Sets & reps
  • Try to do 4 sets of 12-15 reps (or work your way up to that goal).
  •  As for the last set, do as many reps as you can with some weights on your back. 
  • Again, if you’re new to the fitness game, then work your way up to the weighted version too. This one’s intense, but it helps grow your triceps dramatically!
Cable Tricep Pushdowns 

Here’s probably one of the most classic and standard moves to build up your triceps. 
How to perform correctly:
  • Grab the  pushdown cable with your hands close(grip) together and your palms should be facing down. 
  • Keep your elbows tucked at your sides and bent at a 90-degree angle. 
  • Now, straighten your elbows to bring the cable downward. Then, slowly return to the initial position.
Sets & reps:
  •  I’d recommend doing 3 sets of 15 reps for this one. 
  • There are also different styles you can do with the cable machine, like facing away from it and doing a similar move like you did in the Dumbbell Skull Crusher exercise. 
  • Just pick a style that you like best or do as many different kinds as you want in order to hit all the parts of the triceps.
 Let’s move on to those 
  • biceps. 
  1. If you want really big bulging out and shredded biceps, you must follow   the progressive overload method.
  2.  It basically implify  adding more weight and intensity to your exercises with progress and time  with each set you do. Starting with…
Preacher Curls 

How to perform correctly:
  • take a preacher bench and sit down, place your upper arms on the support pad of the bench. 
  • Assure yourself that  your armpits are right up on that pad. (And clean it afterwards!) You can grab an EZ curl bar, dumbbells, or a barbell. 
  • Whatever is your choice, try pulling  it up towards your chin, hold it there for few  second, and then slowly  try to straighten your arms and bring it back down. 
  • Don’t straighten your elbows completely or you risk hurting yourself. They must stay slightly bent and parallel to each other – you should not  let them point outward.
Sets & reps:

  •  Try to do 4 sets of 12-15 reps to really blast those biceps!
Barbell Curl 

workout for big arms


How to perform correctly:
  • stand still straight with your feet shoulder-width gap, head up, shoulders back, elbows tucked into your body  sides, and your chest must be out. 
  • Now,  put effort to bring the barbell up to your chin by bending your elbows and engaging your biceps with a muscle mind connection.
  • A great thing about barbell curls is that you can put your whole body into the last few reps when your arms are getting kinda tired. 
Sets & reps:
  •  it’s best to do 4 sets of 10-12 reps.
  • And always remember about that progressive overload of your weights – add more weight to the bar with  your progressing set!
-Zottman Curls 
  • To your final bicep exercise of you goal for big arms, you will have to get some lightweight  dumbbells and hold one in each hand with your arms downside on your side position and your palms facing your body. 
  • Your elbows must be locked at your sides,try to  curl the weights up to your chin and while turning your palms it should be turned toward your face. 
  • From there, you’ll do a 180 with your hands so that your palms then face outward, and lower the dumbbells back down to the starting position.
  •  All this turning might sound complicated, but it’s what targets both the inner and outer parts of your biceps, making them big and bulky all around. 
Sets & reps:
  • You need 4 sets of 10-12 reps.
Now, before you run to the nearest gym and over train yourself,

 there are some important things for you to know. 


  1. All this stuff about big arms and muscles isn’t just connected to lifting weights. 
  2. One of the essential things here is your diet. Yeah, yeah, sounds so cliché, but read me out. 
  3. You need to take in  calories more  than what your body requires right now with your current weight status. And the best way to do that is (any guesses?) protein. 
  4. athletes don’t chug this stuff down for nothing! There is a huge requirement of lean protein to you body,and you avail those lean source protein from chicken,fish,porn and most mentionable the eggs.
  5.  If you wanna gain inches around your arms, try to consume 1 gram of protein per pound of your body weight.
  6. You also shouldn’t underestimate the importance of staying hydrated and well-rested. 
  7. Sleep and Water should be you relationship parteners in your fitness gaol. I know, sounds kinda random, but it makes sense when you think about it. Since you’ll be losing hydration through sweat, you need to replace it by drinking at LEAST 6-8 glasses of water every day. 
  8. As for sleep, I’m sure you know the drill: 7-8 hours each night. But it’s especially important for people who work out because your muscles need time to chill and repair the micro-tears they get from exercise. It’s ok, these tears are totally normal and that’s what builds muscle up in the first place!
So, that’s it! Keep me updated on whether or not these tips workout for big arms ,worked for you?, and if have any idea about the big arms exercise please let me know in the comment section.

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