THE THE 6 BEST EXIRSICES FOR BIG ARMS

Like every other bodypart, training smart is the key for developing a big pair of arms. Massive guns are built using compound movements, heavy enough weights (of course, ‘heavy’ is a relative term ), good technique and full range of motion. But besides training, they also need a good amount of rest and food to grow.

In this article we’ll take a look at the weightlifting part of the formula for building big arms. The workout consists of three exercises for the triceps, supersetted with three exercises for the biceps. We will first focus on the big movements that are supposed to increase the strength and power of your upper arms and we will finish with some higher rep movements used as hypertrophy work. These are the 6 best movements for putting slabs of muscle to your arms :

The Workout

1. Close grip bench press * 3 sets of 5-6 reps  

2. Close grip chin-ups – 3 sets of 5-6 reps

3. Triceps Dips – 3 sets of 10 reps 

4. EZ barbell curl – 3 sets of 10 reps

5. Dumbbell triceps extension – 3 sets of 12-15 reps 

6. Seated dumbbell curls – 3 sets of 12-15 reps