Your arms are comprised of two major muscles – triceps brachii and biceps brachii. ‘Brachii’ means arm. There are several exercises related to the development of arm muscles. These exercises can be categorised into resistance band exercises, strength training machines, free weights and body weight exercises.
If you are aiming at increasing the volume of your biceps and triceps, you must focus on body weight and free weight exercises. These two types of exercises are not only effective but are also easily accessible. In this post, you will get some common exercises that are going to help you increase the size of your arms.
4 Best Exercises To Build Arm Muscles
Underhand Chin Ups
When it comes to chin ups it obvious for any bodybuilder to consider the wide grip upper hand chin ups that is solely meant for developing the upper back region. But, this underhand version works upon the biceps and is regarded as an effective arm exercise. Just like a bicep rod hold the chin up bar with the palms facing inward and the grip shorter than your shoulder-width.
Slowly suspend your feet and hang from the bar. Make sure your hands are fully stretched. Now, bend your arms and pull your body up so that your elbows are pushed backward and your chin is over the bar. Return to the starting position to complete one repetition. If you can perform ten to twelve repetitions per set then you should allow a free weight in between your knees as a resistance.
Target your triceps to increase the size of your arms at a faster rate and this can be achieved through parallel bar dips. All you have to do is perform the parallel bar dips for chest with a slight modification. Here, you start with fully extended arms supporting your weight.
But, while lowering your shoulders your elbows bend only to 90 degrees and not more than that. Push your shoulders back to the starting position to complete the repetition. You can also perform this exercise on the chin and dip machine. If you are unable to perform parallel bar dips and you do not have any access to chin and dip machine for support then you can perform the bench dips as a substitute.
Barbell curl is the most popular exercises among the bodybuilders and it targets the biceps. You can also perform this exercise using the curved EZ curl bar. Grip the barbell at shoulder-width and extend your arm such that the weight is suspended in near the thighs.
With elbows sticking to the ribs, curl the weight to your shoulder level so that the stress is borne solely by your biceps. Hold the bar in the curled position for 1 or 2 seconds and return to the starting position to complete one repetition. Make sure that the resistance is adequate and the motion is devoid of any jerks or swings.
Triceps Push Down
Grasp the bar of a high pulley machine and tucking your elbows into the ribs, pull down the bar in front of your thighs. Return to the starting position without bending your body at the hips or waist.