The #1 Workout That BLEW UP My Arms (4 Exercises)

This is the #1 arm workout that blew up my arms. There's only 4 arm exercises, but it's the science behind them that makes them so effective. Before we dive into exercise 1, realize that I was not born with big arms. God blessed me with twigs. I spammed them with bicep curls and tricep pushdowns in every single arm workout for bigger arms, but it didn't get me very far. As soon as I trained smarter and used the correct arm exercises, my arm growth took off. I don’t want you to make the same mistakes I did, so today we’ll use the latest science to create the best arm workout with the best bicep exercises and tricep exercises to blow up your arms. There are only 4 exercises, but proper form is crucial, so pay attention if you want to get bigger arms.

Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
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Let’s start with the biceps in our arm workout. A new area of research suggests that for the most growth, you’d want a bicep workout that challenges the biceps the most closer to the bottom when the bicep is fully stretched. There have been similar findings in other muscles like the hamstrings, quads, and as you’ll see later on the triceps as well. This makes me relatively confident in selecting preacher curls as a “top tier” biceps exercise. To potentially get even more growth, try to start the curl with a neutral grip and then turn your wrists in so your palms face up at the top. But I’d only recommend doing it if you’re using an actual preacher curl bench. Second, given the importance of the stretch, your arm should be almost fully extended at the bottom. But this is usually a position that most people have never trained their biceps in. So start off with lighter weight for 10-20 reps, and then over time, you can go relatively heavier for around 8-12 reps.

Alright, so there’s 1 more biceps curl we’ll want to do in the best arm workout to really blow up the arms. This one will help grow the biceps, brachioradialis, and brachialis. Standing hammer curls are the usual go-to for these muscles. But for an even greater benefit, we can perform these on a preacher curl to make it difficult at the beginning of the exercise, when the muscles are more stretched. Similar to the regular preacher curl, start off lighter for higher reps and work your way to 8-12 reps with a relatively heavier weight. But if these feel tough on your tendons, feel free to stick with lighter weights and higher reps or swap them for behind-the-body hammer cable curls in your arm workout, which will still challenge the muscles more when they’re stretched.

Now, let's move onto the triceps workout to get bigger arms. There are 3 heads in the triceps: medial lateral, and long. The long head is the only head that crosses the shoulder joint. So you’ll need special tricep exercises to target it. Research shows that compared to doing just the bench press alone, adding the skullcrushers resulted in no additional growth in the lateral head and a bit of growth in the medial head, but considerably more growth in the long head. And similar to skullcrushers, overhead extensions place the long head in a greater stretch. I would be pretty confident in recommending some type of overhead extension as a top-tier triceps exercise to include in your arm workout — at least for the long head. Aim for about 10-15 reps on these using moderate weight.

Now, let’s target the 2 other tricep heads. I’ve found a lot of success with a triceps exercise I first learned from biomechanics expert Coach Kassem. The arm position seems to both stretch and challenge the lateral head more when it’s stretched, which as we covered is probably beneficial for growth. To perform it, grab the cable with one hand, face away, and let the cable come over your opposite shoulder. Position your arm in front and across your body, and then simply extend your arm while keeping your elbow locked in place. Aim for about 10-15 reps per set. Don’t have access to cables? Another option is a bodyweight tricep exercise - close grip push-ups. Or, you can do a dumbbell triceps exercise - the JM press. However, for some people, these can be tough on the elbows, so I’d recommend sticking with lighter weights and aiming for about 15-20 controlled reps.

So here are the 4 exercises you should do for bigger arms:

Preacher Curl: 3-4 sets of 8-12 reps
Dumbbell Hammer Preacher Curl: 3-4 sets of 8-12 reps
Cable Overhead Extension, 3-4 sets of 10-15 reps,
Lateral Head Cable Extension: 3-4 sets of 10-15 reps

For big arms, you can throw these arm exercises into a few of your workouts throughout the week or have a dedicated arm workout day where you do these all at once. Hope this helps. Good luck!