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Advanced Arm-Building Exercises

Building the arm muscles not only enhances the aesthetic appeal of the upper body but also contributes to functional strength and overall fitness. In this comprehensive guide, we will delve into advanced arm-building exercises that focus on building big biceps and triceps.

Exercises for Big Biceps

1. Barbell Cheat Curls:

- The barbell cheat curl is an advanced bicep exercise that primarily targets the biceps brachii, brachialis, and brachioradialis.
- To perform this exercise, stand with your feet shoulder-width apart and grasp the barbell with an underhand grip. Keep your back straight as you curl the barbell using momentum generated by a controlled sway of your torso.
- While the cheat curl involves a bit of swinging motion, ensure that the biceps are doing the majority of the work during the lifting phase to maximize muscle activation.
- Perform 3-4 sets of 8-12 repetitions, gradually increasing the weight as your strength improves.

2. Incline Dumbbell Curl:

- The incline dumbbell curl is an excellent exercise for isolating the biceps and targeting the muscle from a different angle. - Set an incline bench to a 45-degree angle and sit with your back against the bench. Hold a dumbbell in each hand with your palms facing forward. - Slowly curl the dumbbells upwards, squeezing the biceps at the top of the movement, then lower them back down in a controlled manner. - Aim for 3-4 sets of 10-15 repetitions, focusing on maintaining strict form throughout the exercise.

3. Overhead Cable Curl:

- The overhead cable curl is a unique bicep exercise that provides constant tension on the muscle throughout the movement.
- Attach a straight bar to a high cable pulley machine and stand facing away from the machine. Grab the bar with an underhand grip and extend your arms overhead.
- Keeping your upper arms stationary, curl the bar towards your forehead while contracting your biceps. Slowly return to the starting position and repeat.
- Incorporate 3-4 sets of 12-15 reps into your arm workout routine to effectively target the biceps from a different plane of motion.

Exercises for Big Triceps

1. V-Bar Triceps Pushdown:

- The v-bar triceps pushdown is a staple triceps exercise that targets the lateral and long heads of the triceps.
- Attach a v-bar attachment to a high cable pulley machine and grasp the handles with an overhand grip.
- Keep your elbows close to your sides and push the bar down until your arms are fully extended, squeezing the triceps at the bottom of the movement.
- Slowly release the weight back up, maintaining control throughout the exercise. Aim for 3-4 sets of 10-12 repetitions to effectively target the triceps.

2. Overhead Triceps Extension:

- The overhead triceps extension is a classic exercise that isolates the triceps and helps in developing strength and size in the muscle group.
- Grab a dumbbell or a barbell overhead with both hands, keeping your elbows close to your head and your upper arms stationary.
- Lower the weight behind your head by bending your elbows, feeling a stretch in the triceps, then extend your arms back up to the starting position.
- Perform 3-4 sets of 8-12 reps with a challenging weight to stimulate muscle growth and improve triceps strength.

3. Triceps Dip:

- The triceps dip is a bodyweight exercise that effectively targets the triceps and helps in building strength and endurance in the muscles.
- Position yourself on parallel bars or dip bars, supporting your body weight on straight arms.
- Lower your body by bending your elbows until your upper arms are parallel to the floor, then push yourself back up to the starting position.
- To increase the intensity of the exercise, you can use a dip belt to add extra weight or perform the exercise on parallel bars with a narrower grip.
- Incorporate 3-4 sets of 10-15 repetitions of triceps dips into your arm workout routine to challenge the triceps and promote muscle growth.

Remember to prioritize proper form, control the weight, and gradually increase the intensity of your workouts to continue challenging your muscles and promoting gains in strength and size. Additionally, ensure you incorporate a balanced training program that targets all major muscle groups for overall development and symmetry.

By consistently incorporating these advanced arm-building exercises into your routine and maintaining a healthy diet, you can take your arm development to the next level and achieve your desired fitness goals. So, go ahead, challenge yourself, and watch your biceps and triceps grow stronger and more defined with each workout session.

For more information go to Old School Bodybuilding Arm Workouts.

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