To build bigger arms there are some exercise that work and some that just don't.
This article will uncover the best exercises for huge, defined arms in the shortest time possible.
Here are the best exercises for ultimate arm growth.
Body drag curls Body drag curls target the whole bulk of the biceps.
These are superior to regular bicep curls as they target only the biceps and don't cause unwanted activation of the front shoulders.
They also create better form and less cheating - therefore more muscle gains.
Perform body drag curls in the same way you would a bicep curl, the only difference is that the barbell must stay in contact with the front of your body the whole time.
As you lift the weight up drag the bar on the front of your torso, lift it all the way up to your chest, until your biceps are fully contracted.
Then slowly lower the weight back down, dragging it again down the front of your body.
This will cause your biceps to burn and will really pump them up.
Cable push downs Cable push downs are great at pumping up the triceps.
They will really activate the whole of the triceps and force the blood into them.
The key is to isolate the triceps completely and not to cheat using bad form.
Place your hands with an overhand grip close together.
Stand with one foot behind for stabilization.
Contract your core and hold a strong position, you don't want any other body part to move, other than the triceps.
Hold your elbows in tight to your sides, don't let them move while push down the weight.
Push the weight down till your triceps are fully contracted.
Then slowly let it back up, feel the burn and don't give it, hold against the resistance all the way up.
Focus on your triceps, don't cheat by using momentum or pushing down with your body.
If you have to cheat then the weight is too much and it needs decreasing.
These are the two best exercises for your arms; they will cause them to bulk up fast.
Focus on very good form and always fight the resistance on the way back down.
Lift heavy and with 8-12 reps.
For even more development combine these exercises with big compound lifts for the chest and back, and eat a nutritious diet that lets your muscles fully recover and grow.
This article will uncover the best exercises for huge, defined arms in the shortest time possible.
Here are the best exercises for ultimate arm growth.
Body drag curls Body drag curls target the whole bulk of the biceps.
These are superior to regular bicep curls as they target only the biceps and don't cause unwanted activation of the front shoulders.
They also create better form and less cheating - therefore more muscle gains.
Perform body drag curls in the same way you would a bicep curl, the only difference is that the barbell must stay in contact with the front of your body the whole time.
As you lift the weight up drag the bar on the front of your torso, lift it all the way up to your chest, until your biceps are fully contracted.
Then slowly lower the weight back down, dragging it again down the front of your body.
This will cause your biceps to burn and will really pump them up.
Cable push downs Cable push downs are great at pumping up the triceps.
They will really activate the whole of the triceps and force the blood into them.
The key is to isolate the triceps completely and not to cheat using bad form.
Place your hands with an overhand grip close together.
Stand with one foot behind for stabilization.
Contract your core and hold a strong position, you don't want any other body part to move, other than the triceps.
Hold your elbows in tight to your sides, don't let them move while push down the weight.
Push the weight down till your triceps are fully contracted.
Then slowly let it back up, feel the burn and don't give it, hold against the resistance all the way up.
Focus on your triceps, don't cheat by using momentum or pushing down with your body.
If you have to cheat then the weight is too much and it needs decreasing.
These are the two best exercises for your arms; they will cause them to bulk up fast.
Focus on very good form and always fight the resistance on the way back down.
Lift heavy and with 8-12 reps.
For even more development combine these exercises with big compound lifts for the chest and back, and eat a nutritious diet that lets your muscles fully recover and grow.