Full Arm Workout - 12 exercises to make your arms Big and perfect

Exercise 1: Bicep Curls
We kick things off with the classic bicep curls. Stand with a dumbbell in each hand, palms facing forward, and curl the weights up towards your shoulders. Keep your elbows stationary and focus on contracting your biceps. Perform 3 sets of 12-15 reps.Show more

Exercise 2: Hammer Curls
For some variation, we move on to hammer curls. Hold the dumbbells with a neutral grip (palms facing each other) and curl them while keeping your elbows close to your body. This targets both the biceps and forearms. Again, aim for 3 sets of 12-15 reps.

Exercise 3: Tricep Dips
Let's shift our focus to the triceps. Find a sturdy bench or surface and position your hands shoulder-width apart, fingers facing forward. Lower your body by bending your elbows and then push back up. This exercise will help you sculpt those horseshoe triceps. Do 3 sets of 10-12 reps.

Exercise 4: Skull Crushers
Grab an EZ bar or dumbbells for skull crushers. Lie on a bench and extend your arms vertically. Lower the weight towards your forehead, keeping your elbows stationary, and then extend your arms back up. This isolates the triceps and helps add mass to them. Perform 3 sets of 10-12 reps.

Exercise 5: Close-Grip Bench Press
Now, let's hit the triceps with the close-grip bench press. Lie on a bench and grip the barbell with your hands closer than shoulder-width apart. Lower the barbell to your chest and push it back up explosively. This exercise also engages your chest muscles. Do 3 sets of 8-10 reps.

Exercise 6: Concentration Curls
For more bicep isolation, try concentration curls. Sit on a bench, rest your elbow against your inner thigh, and curl the dumbbell upwards. This exercise helps improve the peak of your biceps. Perform 3 sets of 12 reps on each arm.

Exercise 7: Rope Tricep Pushdowns
Back to triceps! Attach a rope to the cable machine and grip the ends. Keep your upper arms stationary and push the rope downwards while extending your elbows. Squeeze your triceps at the bottom of the movement. Aim for 3 sets of 12-15 reps.

Exercise 8: Preacher Curls
Let's intensify our bicep workout with preacher curls. Use a preacher curl bench and curl the barbell or dumbbells while resting your arms on the bench. This exercise provides a great stretch to the biceps. Do 3 sets of 10-12 reps.

Exercise 9: Diamond Push-Ups
Don't forget bodyweight exercises! Diamond push-ups are fantastic for triceps. Get into a push-up position with your hands close together, forming a diamond shape. Lower your body and push back up. Complete 3 sets of 15 reps.

Exercise 10: Barbell Wrist Curls
Strong forearms complete the package. Sit on a bench, grip a barbell with your palms facing up, and curl your wrists upwards. This targets your forearm muscles. Perform 3 sets of 15 reps.

Exercise 11: Reverse Curls
Reverse curls work the brachialis and brachioradialis muscles. Hold a barbell with an overhand grip and curl it up towards your shoulders. This adds thickness to your forearms. Do 3 sets of 12 reps.

Exercise 12: Wrist Roller
Let's finish strong with a wrist roller exercise. Attach a rope to a weight and roll it up and down using your wrists. This is an excellent finisher for forearm strength and size. Perform 3 sets of ascending and descending rolls.