Exercises - Techniques for Building Bigger Arms

If you have been searching for how to build bigger arms, you should know that there is no single best way but there are many really good ways for you to build ripped biceps.

If you are a beginner, your arms will grow even without any direct arm or bicep exercises. All you need to focus on is on the basics such as presses, rows, squats and dead-lifts. Eating a ton of food will aid your arms to grow significantly. Continue using this method as it will take some time before you really require direct arm work.


Dips and chin ups are reasonably the two best arm building exercises to implement. As long as you always include these exercises, you will almost definitely increase your arm size. The best way to build bigger arms is to ensure there is always some variation of a chin up or dip in your muscle building workout program.

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As you move along, you will need to include more direct arm work  starting on some curls for the biceps, however do stick with the big, compound moves for triceps. Push-downs and extensions are fine for the really advanced bodybuilders however they would not do much for the beginner or intermediate lifter who are looking to increase the inches to their upper arms. Note that if you handle a lot of weight on those exercises and do them very often, you may actually cause damage to your elbows.  With that in mind, do stick with close grip bench presses, reverse grip close grip benches, floor presses, board presses and rack lockouts for the most of your triceps workout exercises.

The old fashioned barbell curl is still the best to work for the biceps. This exercise allows you load up a good amount of weight and can force the biceps to burst with growth. Another great option for bicep exercises are dumbbell curls and these can be done either standing or on an incline. Hammer curls are great biceps builders too and can also be done standing or inclined. Maintain these variations and make significant weight increases on them before you try out other more fancier high tech exercises. In my honest opinion, other exercises may not work much better than these tried and true basics workouts.


Also Read : How to get bigger biceps fast

I highly suggest that intermediate lifters hit the biceps and triceps no more than two times per week or once every five days. Go as heavy as you can while still obtaining a pump. The arms can be trained towards the end of your full body workouts or following your chest, back and shoulders workouts on upper body days. Don’t forget about your forearms though and it would be beneficial to work them a few days per week for best results.

Hopefully this article managed to give you some ideas and tips to start building those rock solid arms in no time!