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6 Top Arm Exercises To Build Bigger Biceps & Triceps
Although it is true that a high percentage of your upper arm gains will simply come as a result of your chest and back training, direct isolated arm exercises are still necessary in order to fully optimize your results.
Here are 6 of my very favorite arm exercises for mass that you can include in your arm workouts to build bigger biceps and bigger triceps...
(Make sure to watch the video above for live demonstrations of these movements)
My 6 Top Arm Exercises:
#1 - Standing Single Arm Cable Curl (Biceps)
This is one of my absolute favorite bicep exercises because of the constant tension that it provides throughout the entire range of motion. Since the cable will be pulling both downward and back on your arm at the same time, your biceps will be under more stress in comparison to regular free weight curls that rely on the straight line force of gravity. To do this, attach a single hand pulley to the bottom of a cable machine and grab onto it while facing away from the machine 1-2 steps away, and then perform a regular curl from this position.
#2 - Twisting Rope Pushdown (Triceps)
Add this one to your tricep workouts in order to target that hard-to-hit lateral head for that pronounced "horseshoe look". This is the same as a regular tricep pushdown except that you'll use a rope attachment and forcefully pull it apart at the bottom of each rep.
#3 - Supinating Dumbbell Curl (Biceps)
Not only do the biceps perform elbow flexion, but they also supinate the forearm as well. If you really want to build bigger biceps to their maximum potential, make sure to include a supinating curl in your arm workouts in order to target that specific function. This means you'll grab a pair of dumbbells and start with your wrist in a neutral position, and then curl the weight up while twisting your forearm up toward the ceiling so that your palm is facing up at the end of each rep.
#4 - One-Arm Overhead Cable Extension (Triceps)
This is a great tricep exercise for mass because it targets the long head of the triceps which is an area that can end up being under-trained if it isn't directly isolated. This can be done using either a cable or dumbbell, but I prefer the cable as it provides more consistent tension and is easier on the elbows. When it comes to building bigger triceps, I'd highly recommend including an overhead extension like this one in your tricep workouts.
#5 - Seated Incline Dumbbell Curl (Biceps)
What I love about this bicep exercise is the deep stretch that you get in the bottom position. Adjust an incline bench at a 45 degree angle and sit down with a pair of dumbbells held at your sides, palms facing up. From there, just perform a regular curl. This is one of the best arm exercises out there for overall size gains.
#6 - Cable Pressback (Triceps)
Not only do the triceps perform the function of elbow extension, but they also assist with shoulder extension as well. This exercise combines both into one. Place a cable at the top of the machine and grab onto it without any attachments. Take 4-5 steps back, pin your elbow at your side, and then press the cable down and back until your triceps are fully contracted.
If you want to build bigger biceps and bigger triceps to their full potential, give these 6 arm exercises for mass a try and see what you think.
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