How to Get Bigger and Stronger Arms
Having bigger, stronger arms can give you a feeling of confidence and boost your daily functional fitness. But how do you achieve them? In this article, we will explore some of the best exercises for your biceps and triceps, the two main muscles in your upper arm. We will also discuss some nutrition tips to help you build muscle mass and strength.
Exercises for biceps
Your biceps are the muscles in the front of your upper arm that help you lift and pull with your arms. According to a study conducted by the American Council on Exercise (ACE), some of the most effective exercises for your biceps involve curling weights up toward your shoulder. Here are some examples:
- Concentration curl: Sit at the end of a flat bench with your legs open in a V shape. Grip a dumbbell with one hand and lean forward slightly. With your palm facing your center, rest your elbow against the inside of your thigh. Rest your other hand or elbow on the other thigh for stability. While keeping your upper body still, curl the weight slowly toward your shoulder. As you lift, turn your wrist slightly so that you end the curl with your palm facing your shoulder. Pause for a moment, allowing yourself to feel the effort in your bicep, and then slowly lower the weight. Don’t rest it on the floor, though, until your final repetition.
- Cable curl: Stand in front of a cable machine with a straight bar attachment at the lowest setting. Grab the bar with an underhand grip, shoulder-width apart. Keep your elbows close to your sides and your feet shoulder-width apart. While exhaling, curl the bar up toward your chest, keeping your upper arms still. Squeeze your biceps at the top of the movement and then slowly lower the bar back to the starting position.
- Barbell curl: Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands slightly wider than shoulder-width apart. Keep your elbows close to your sides and your chest up. While exhaling, slowly curl the barbell up toward your chest. Keep your chest still, using only your arms to lift the barbell. Squeeze your biceps at the top of the movement and then slowly lower the barbell back to the starting position.
- Chinup: Grab a pullup bar with an underhand grip, hands shoulder-width apart or slightly narrower. Hang from the bar with your arms fully extended and your legs crossed behind you. While exhaling, pull yourself up until your chin is above the bar, squeezing your biceps and back muscles. Pause for a moment and then slowly lower yourself back to the starting position.
Exercises for triceps
Your triceps are the muscles in the back of your upper arm that help you push and extend with your arms. According to another study by ACE, some of the most effective exercises for your triceps involve extending or straightening your arms against resistance. Here are some examples:
- Triangle pushup: Get into a plank position on the floor with your hands directly under your shoulders and your feet hip-width apart. Bring your thumbs and index fingers together to form a triangle shape on the floor. Keep your body in a straight line from head to toe and engage your core muscles. While inhaling, bend your elbows and lower yourself until your chest touches or almost touches the floor. Keep your elbows close to your sides and don’t let them flare out. While exhaling, push yourself back up to the starting position.
- Tricep kickback: Stand with a dumbbell in each hand and hinge forward at your hips until your torso is almost parallel to the floor. Keep a slight bend in your knees and a flat back. Bring