People like to work out their arms more than almost any other part of their body. But you need to g
et ready to work hard to achieve your goal.
You’ll have to become stronger by doing things like presses and rows. Note that you also need to try to exercise them with the right workouts directly. Arms respond well to body movements that make them very tight, which also increases blood flow and helps them get bigger. Read on to find out the best workout sessions that will get you bigger arms in less than a month.
The muscles in your arms aren’t as big as the ones in your chest, back, and legs. This means that you can exercise them more than once during the course of the week. You should work on them at least twice or three times a week if you want them to get bigger.
Here is a great arm workout that you can do during the week to help you reach your goal. You can do these workouts on their own or after a day for your upper body.
These 5 Exercises recommended by body trainers Will Help You Get Boulder-Size Shoulders in no time.
1. Triceps extensions with dumbbells
The dumbbell triceps extensions are done by lying flat on your back on a bench.
Put your palms together and press up on the dumbbells.
Keep your shoulders completely straight and flex your elbows back so the dumbbells come down toward you.
When your forearms touch your biceps, stop moving forward and flex your triceps to finish.
Do 4 to 8 sets of 10 to 15 reps for each set.
2. Incline Dumbbell Curl
Start with a dumbbell curl at an angle. Grab a pair of dumbbells with your palms facing up and arms fully extended while lying flat on an incline bench.
Keep your elbows close to your sides as you curl the weights up, and at the top, flex your biceps hard.
Use your biceps to resist as you lower the weight and get a good stretch when you reach the bottom.
Do 4 to 8 sets of 10 to 15 reps for each set.
3. EZ Bar Reverse Curls
Grab an EZ bar for the reverse curls, the last exercise that will help you build bigger arms.
Keep your palms down as you hold them. Curl the weight up toward you while keeping your chest up and your core tight. At the top, flex your forearms hard, then slowly lower them until your arms are fully straight. Then, do another rep. Do 4 to 8 sets of 10 to 15 reps for each set.
French Press on a Rope
Set up this rope cable French press by placing the cable pulley with a rope attachment at the lowest height.
Grab the rope with both hands, turn around, and bring it above your head so it’s behind you.
Bend from your elbows until your biceps touch your forearms. Keep your chest up and your core tight.
Get a decent triceps stretch at the bottom, then fully extend your elbows, splitting the rope apart at the top, and flexing hard at the end. Before doing another rep, come all the way down.
Do 4 to 8 sets of 10–15 reps for each set.
Dumbbell Hammer Curls
Grab a pair of dumbbells to do your hammer curls with dumbbells. Use a neutral grip and make sure that both hands are facing each other.
As you curl the dumbbells up, keep your shoulders back and bend your forearms and biceps the whole time.
At the top of the curling motion, squeeze hard and resist as you go down.
Do 4 to 8 sets of 10–15 reps for each set.
