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Arms are the crowning jewels of a well-built body. Having
big-strong arms will give you a sense of power and self-worth
like no other body part will, especially because of the fact
that you know you can wear a half sleeve shirt or a T-shirt
and flash them around attracting attention! You definitely
need to know how to build big arms!
Luckily, building big arms is not a goal that you will want
to shy away from. Arms are the most often-used body part and
for doing every exercise of the upper body, you'll be using
a bit of your arms. This indirect training will strengthen
your arms and prepare them for the heavy workouts that you'll
need to subject them to, to make them really big. This helps
in more ways than one. Since you exercise your arms a bit
almost everyday, they will not get as sore as other body parts
when you put through heavy exercises. One thing is sure; you
are definitely going to enjoy working on your arms! Learn
how to build big arms!
Arms Are Not Just The Biceps
Talk of arms and most people will immediately check out their
biceps. Well, that's not all that is there to them. Biceps
may be the most prominent feature on a bodybuilder's arms,
but the triceps and the forearms are just as important to
give your arms a well-built look. To learn how to build big
arms, remember that balance is everything. In a good body,
balance is just as important as bulk. Always remember that.
For the sake of bodybuilding, you can divide your arms into
three major muscle groups: the biceps, the triceps and the
forearms. There are separate exercises for each of these parts,
and to build big arms you must work out on each part regularly.
The Workout For Big Arms
If you are seriously into bodybuilding you probably workout
everyday and will have plenty of time to work on your arms.
Building big arms is not that difficult. If you only workout
three times a week, you can still build massive arms with
the right amount of planning and focus. However, if you do
workout three times a week, concentrate on your biceps and
triceps, and do forearms exercises occasionally when you can
spare time. Forearms are automatically exercised when you
work out on the biceps, so don't worry too much about them.
You can do both biceps and triceps in a day and throw in a
bit of forearms as a closing measure. If you workout 6 days
a week, then workout on each part of the arm at least twice
a week.
For optimum results use the exercises listed below, do three
sets of each exercise. The number of repetitions should be
12, 10 and 8 in each consecutive set. Keep adding weight as
you go to the next set.
Exercises For Biceps
• Standard Dumbbell Curls - You can
do this exercise sitting or standing. Take a dumbbell in each
hand and your put hands to the side, the palms facing front.
Keep your back straight and elbows tucked to the side. Now
lift the forearm in an arc towards your shoulder. Remember
not to swing your back. Concentrate on the biceps and make
them do all the work. Lower slowly.
• Hammer Curls - This is a variation
of the standard bicep curls. In hammer curls, instead of facing
front, the palms face inwards towards the side of your body.
Now lift the dumbbells in a straight arc towards your shoulder
and lower again. The movement is quite similar to the one
made when you are hammering a nail, thus the name.
• Concentration curls - Concentration
curls are a very good exercise for the biceps. They're done
with each hand separately. Sit on the edge of a bench with
your legs spread out wide. Your hand holding the dumbbell
should be inside your legs, the elbow resting slightly on
your thigh. Now lift the dumbbell in an arc towards your shoulder
blade. If you do this right, you should feel a lot of pressure
on the biceps.
• Barbell curls - The barbell curls
are quite similar to the standard dumbbell curls, but instead
of using a dumbbell, you'll use a barbell. This exercise will
have to be done standing up. There can be three kinds of grips
in the barbell curls. In the close grip, both your hands are
at the center of the bar. In the normal grip, the hands are
placed at shoulder width, and in the wide grip, the hands
are placed at double your shoulder width. Hold the barbells
to your front and lift them up in a straight arc such that
the bar touches your chest. Keep your back straight and avoid
swinging your body. Your arms should do all the work. You
can start exercising you biceps now that you know how to build
big arms!
Exercises For Triceps
• Front Pulley pulldowns - For the
triceps, you can use the pulleys in two ways. In the first
technique, stand up straight and keep your elbows tucked tightly
to your sides. Now grab the pulley bar with both hands and
keeping your upper arms frozen, bring down your forearms in
an arc. The motion will be like a pumping motion, but your
arms shouldn't move from elbow upwards.
• Dumbbell tricep curls - Hold the
dumbbell in one hand and bring behind your head such that
it forms an L shape, with your biceps touching your ear. Now
use your tricep muscles to lift the dumbbell in an arc above
your head. Your arm from the elbow to the shoulder should
not move. You should feel pressure in your triceps if you
do this correctly.
• Barbell tricep curls - Grip a barbell
with both hands (keep your hands apart at your shoulder width)
and bring it over your head and behind it. Your hands should
be in an L shape, and your biceps should be touching your
ears. Now lift the barbell in an arc over your head using
your triceps without moving your upper arms.
Exercises For Forearms
• Forearm barbell lifts - For this
exercise, you'll need a small barbell. Kneel down before a
bench and place both hands on it at the elbows. Your elbows
and some region above the elbows must rest on the bench, but
the wrists must be free. Grip the barbell with both hands
from the center (your hands placed closely together). Now
use the wrists to lower and raise the barbells. If you do
this correctly, you will feel a considerable amount of pressure
on your forearms.
• Reverse hand barbell lifts - This
exercise is done standing up. This exercise is similar to
the barbell curls for biceps, but instead of facing upwards,
the palms face downwards when you grip the barbell. This is
also very good for the forearms.
You can start exercising now and build those larger than life
arms that you can show off, and why not? You worked hard for
it! Share your knowledge with others and tell them how to
build big arms!
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Build Big Biceps and Big Arms
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