How to Build Bigger Biceps and Forearms

Want to build monstrous arms? Want to gain more arm strength? The following proven exercises, tips, and techniques will certainly help you get them so keep reading to learn more.

Metabolic Stimulation (Breathing Squats)

Squats, heels about 20 inches wide, knees a comfortable width about 24 inches. In the erect position, take 2 very deep breaths and hold the second breath and squat (back straight) and return to upright position and exhale. Perform 3 sets of 15 repeats, 2 to 3 minutes rest between sets. This gets your adrenal activated for your arm program.

Bicep Exercises:

Do not exceed more than 6 sets on the biceps and triceps and keep the reps within the range of 6 to 10, increasing the weight each workout for maximum results. Strict form is essential, no jerking or swinging movements, concentrate on the arm muscles.

Stand in front of the dumbbell rack and pick up a pair of 15# dumbbells. and with palms facing thighs, curl left dumbbell slowly turning palm up and bending to the left. Watching dumbbell travel up to shoulder, hand should be outside deltoid at contracted position. At this point, turn your head to the right and start to curl right dumbbell simultaneously. As you curl the right dumbbell, lower the left dumbbell back to starting position. Counting with your left hand, complete four repeats only. Next step: put dumbbells back on rack and take 2 deep breaths and shake your arms and pick up the next heavier set and do 4 repeats. Proceed until you have curled the heaviest set of dumbbells you can handle (creative cheating is ok). Next step: work down the rack to your starting set.

21`s Bicep Curls

This exercise will give an incredible bicep pump. Start with a lightly loaded barbell arms fully extended downwards. Raise the barbell to waist height slowly and hold for 1 second, then lower to the starting point.

Repeat this seven times, on the final rep hold the barbell at waist height then raise the barbell to just below the chin hold for 1 second then lower to waist height repeat this 7 times. On the final rep lower the barbell all the way down to arms fully extended then raise the barbell all the way to just under the chin and repeat for 7 reps.

Hammer Curls

This exercise works the brachialis, the muscle between the biceps and triceps. If you haven’t done this for a while, you’ll notice instant size gains within days of including hammer curls. Do these standing or seated. I prefer simultaneous curls, but you can alternate arms for variety.

Lay on a 30 degree inclined bench, use a pair of moderately weighted dumbbells heavy enough so as you can just manage 10 reps with full effort. Extend your arms fully down and rotate the dumbbells so that your knuckles are facing forward. Slowly raise and rotate the dumbbells, as you get to the mid position rotate the dumbbells so that your palms are facing upward. Raise the dumbbells fully and hold for a second then lower to the starting position and repeat 10 times for 3 sets.

Dumbbell Supinating Curls

One of the very best size-builders, this exercise engages two functions of the biceps muscles, curling and supinating (turning the hands upward). Hold a pair of dumbbells at your sides, palms toward your body. Curl them simultaneously, turning your hands upward as you do so. Your palms should be up about half way through the movement.

Close Grip Vertical Curls

Since dumbbell curls are essentially a wide grip exercise effecting the outer biceps head, the second exercise is done with a close grip working the inner head. Use a curling bar taking the inside grip, or a straight bar with a 4″ hand spacing. Lean over a vertical curling bench. On the angled bench, you lose tension at the top. Vertical curls provide resistance at the point of complete contraction, building that much-sought-after high biceps peak. Brace your upper arm firmly against the pad. Do full movements, holding the bar at the top for 1/2 second. Lower slowly.

Tricep Exercises:

Barbell Pullover and Press

Lie on your back on can lower barbell below head. Take a 12″ grip (over-hand) lower barbell down and back over head and slightly below bench level, with elbows in and up, pull barbell over face to low pec line. At this point, swing at arms length over stomach (forward press). Lower barbell back down to chest and roll elbows in, parallel position (4 sets of 12 reps).
Close Grip Bench
Lay flat on a bench and use a narrow grip (12 inches apart) on a moderately weighted barbell. Lift the barbell off the stands to full arm extension slowly lower the barbell to your chest then press the barbell to full arm extension tensing the triceps as you do so. Repeat this for 8 to 10 reps and for 3 sets.

EZ Triceps Extensions

Lay on a flat bench and grasp a moderately weighted EZ bar. Use a narrow grip and push the bar to full extension above your chest. Keeping your elbows stationery lower the bar until it touches the brow of your head. Then keeping your elbows as close together as possible press the bar back to the starting position and repeat 8 to 10 times for 3 sets increasing the weight each time.

Forearm Exercises:

Pulley Wrist Curl

Attach a revolving bar to a floor pulley cable. Squat in front of it, bracing your lower arms on your thighs. Lower the bar to your fingertips. Bring it to your palms by curling your fingers, then curl your knuckles toward you wrists. Hold and lower slowly. The pulley gives you continuous tension while the tension varies with a barbell. You’ll feel a tremendous pump in the forearm flexors.

Reverse Grip Wrist Curl

Sit on the end of a bench holding a barbell. Lower your hand forward, then bring it up as high as possible. You’ll feel this in the forearm extensors level with the backs of your hands.

These two exercises isolate and stimulate stubborn forearm development. (Incidentally, reverse curls are NOT a forearm exercise, except in a secondary way. It would be like doing military presses for the triceps, or bent over rows for the biceps!)

What Should You Do When Your Arm Muscles Plateau?

A muscle plateau is when a muscle stops growing or stays the same. In this case, it’s important to change things up somewhat. For the biceps, try out curl variations, such as barbell curls, close grip barbell curls, preacher curls, and cable curls. For the triceps, incorporate some dips (add weight if you want more resistance). A few other bodybuilding exercises to try out for the triceps are kick backs, cable press downs, and reverse cable press downs. For the forearms, try using a wrist roller. Note that it is best to train them at the end of your bodybuilding workout.

Make sure to tailor the weight, repetitions, and sets of each of these exercises to your individual level of experience. Also, make sure to alter your workout from time to time in order to prevent plateau. For example, instead of doing preacher curls first, do them third. As stated, remember to always do the bodybuilding workout exercises for the forearms last but alter these end-exercises every so often. For instance, instead of doing reverse wrist curls at the very end, do wrist curls at the very end. Some form of variation from time to time is important!

Rest is another important factor for the arm muscles. In general, the arms should be trained about one to two times per week. The important thing to remember is that the arms need time to recover. For example, if you do a bodybuilding workout for the arms on Monday and they still feel tired and sore on Wednesday, they are probably not fully rested and recovered. They are definitely not ready for another training session.

In addition to these tips, you should adopt two additional things. The first is a lean, bodybuilding diet rich in protein. The second is muscle building supplements. These two factors are essentially what fuel and nourish the muscles, both during and after your workout. Diet and muscle building supplementation require dedication. This same dedication applies to your arms’ bodybuilding workout in order to get the “big guns” you want.

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