🚨 Build Your Arms Guide
✅ Fill your muscle-building arsenal with these arm exercises for bigger biceps
👇 Tired of your T-shirt sleeves blowing in the wind? Clicking on this article is your first rep to bigger biceps, triceps and forearms that’ll turn any sleeve into a second skin. 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 for thicker arms.
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Below, we present a detailed ‘how to’ that’ll ensure you complete each rep with perfect form and explain the specific benefit of each exercise – helping you pick the perfect combination for every goal. Say hello to your new strong arm tactics.
🚨 Incline bicep curl
How to:
Sit on an incline bench and hold a dumbbell in each hand at arm’s length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.
Why:
Beware: this position isolates the biceps and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.
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🚨 Incline bicep curl
How to:
Sit on an incline bench and hold a dumbbell in each hand at arm’s length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.
Why:
Beware: this position isolates the biceps and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.
🚨 Diamond press-up
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How to:
Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezing your triceps and chest at the same time.
Why:
Narrowing your grip works all three heads of your triceps, along with your chest, to sculpt eye-catching definition.
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🚨 Concentration curl
How to:
Sit down on bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, then lower. Repeat with the other arm.
Why:
This isolates the arm flexors and hits the lateral head of the biceps for peak performance (and appearance).
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