Sculpting your dream body takes dedication, commitment to exercise and the right combination of nutrition and supplements. Depending on what area you want to develop, there are different exercises. Crunches and planks work great for toning your abdominals and building core strength. Running can help you achieve a lean look all over. One of the hardest areas to work out is your arms. For many people, fat tends to collect in their limbs and stubbornly refuse to disappear. However, choosing the most effective exercises can help get you those muscular arms you’ve been working toward. Here are nine of the best exercises for getting bulkier arms.
When you imagine someone sitting on a bench in the gym and curling one weight upward at a time, this is called a concentration curl. Using your free hand to rest on the leg opposite the weight allows for balance as you work specifically on your arm flexors. It’s also one of the simplest exercises.
Pushups are traditionally thought to help work your back and your core. But they are also great for getting your arms into the size you want. This one might be hard initially but with repetition and patience, you’ll be able to master it. Instead of resting on your palms during these pushups, you use your knuckles as your base. It’s definitely harder but well worth it.
One Arm Triceps Extensions
This exercise involves one fluid motion that works your arms while also building strong support in your shoulders. Because you’re using both arms, you will avoid any muscle imbalances or overworking one side.
Another great exercise to help bulk your arms are chin ups. If you’re doing this in your home, you want to make sure that your pull-up bar is completely secure and can handle your entire body weight. To avoid injury, you want to have a slight bend to your elbow (as locked joints can be extremely painful) and also to hold your abs tight so that you feel stable.
Standing with a barbell that’s as wide as your shoulders, pull your shoulders back so that your chest sticks out. Once you feel comfortable in that position, carefully and slowly drag the barbell over the front of your body. While you do this, pull your elbows back until the bar reaches about the middle of your chest. Don’t try to raise it any higher than this. Lower the barbell and repeat the steps. If you want an alternative to this that can help you get even more gains, substitute the barbell for two appropriately weighted dumbbells.
A Tate Press is a great exercise that can be done standing or on your back. For this, you need a pair of dumbbells. It’s easy to be excited and grab an extremely heavy weight but that’s not necessary or safe. Choose the appropriate weights for your skill and strength levels.
Standing Overhead Barbell Extensions
While this targets your arms, it can also help your back get larger, too. Unlike other routines, you begin with the barbell already raised but gripped with both hands. Once again, the unilateral motion of working both arms simultaneously means you’ll have equal muscle control and growth.
Hammer Dumbbell Curls
For this exercise, your grip is essential to effectively performing these motions. You’ll want to hold a dumbbell in each hand with your palms faced up toward the ceiling. Turn your palms inward so that they face the sides of your body. From there, you simply raise each one as if it were a hammer. Remember to keep your movements controlled and fluid and do not lock your elbows.
Static Dumbbell Spider curls
You can do multiples reps and curls until you’re too sore to lift even a pencil but you won’t see true results if your forearms and elbows are weak. Without the support of your entire arm, it will be difficult to bulk up. While laying on an inclined bench, let the dumbbells hang. Curl upwards toward your shoulders and repeat until you’ve completed the set.
As with any targeted exercise regimen, it isn’t all about the number of reps or the intensity of your workouts. What you eat also plays a large part in the success of your fitness program. Having the proper diet can help keep you on course for the best rewards and results. In order to develop and keep your muscles large, you’ll need a diet consisting of protein and healthy fats. It’s also important to know that building muscles requires a higher calorie intake so don’t be afraid to eat. You just want to be sure that you’re eating the right protein-rich foods, like eggs, and also getting the most out of carbs like whole grains and rice.