If you want toned arms, you should know how to build bigger arms, you need to focus on both your diet and training regimen. On one hand, eating a balanced diet rich in protein supports muscle repair. On the other, incorporating exercises that target the biceps and triceps, like curls and dips, helps stimulate muscle growth and strength. Having bigger, stronger arms not only helps you complete your daily tasks with ease but it also increases metabolism, improves endurance, and reduces injury risk. So, what are you waiting for? Please check these 15 best exercises to bulk up your arms.
“To achieve bigger arms, you need to train both triceps and biceps because they form the upper arm muscle structure. Biceps exercises build the front, while triceps exercises develop the back. Training both triceps and biceps ensures balanced muscle growth, improves arm strength, and creates a fuller, more defined appearance. However, if you are focusing on one group, you neglect the overall development,” explains fitness expert Mukul Nagpaul.
To build upper arm strength, especially biceps, it is essential to include exercises that require strength such as lifting weights. A study published by the American Council on Exercise reveals that the best exercises to build biceps should include lifting or curling weights up toward your shoulder. So, here are some exercises to build biceps:
Pull-ups are a foundational bodyweight exercise that targets the biceps, back, and shoulders. To perform pull-ups:
Cable curls provide constant tension throughout the movement, which helps build thickness in your arm muscles. To perform cable curls:
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This shoulder-width curl is a great variation of the traditional curl. They target the short and long heads of the biceps and cause no strain on the wrists. To perform EZ bar curls:
“Hammer curls target both the biceps and the brachialis (a muscle underneath the biceps). This can help you build muscles in your arms and boost strength,” says Nagpaul. To perform hammer curls:
Concentration curls isolate the biceps more than any other movement, making them one of the best exercises to build biceps. To perform concentration curls:
Your triceps brachii, commonly called the triceps, consists of three muscles located at the back of your upper arm. They extend from your shoulder to your elbow and play a crucial role in strengthening your arm and stabilising your shoulder. A 2012 study by the American Council on Exercise identified the most effective exercises for building stronger, firmer triceps, which include:
This exercise effectively targets the long head of the triceps, which contributes to building the overall muscle mass.
“Triceps dips are a compound exercise that also engages the chest and shoulders,” explains Nagpaul.
The bench dip is similar to the triceps dip but performed with your back against a bench and your feet elevated.
The board press focuses on the triceps and does not stress the shoulders, reducing the risk of injury.
This exercise isolates the triceps, allowing for focused muscle contraction.
Knee push-ups are a modified version of traditional push-ups. They focus on the chest, shoulders, traps, triceps, biceps, forearms, and upper back, with less strain on the lower body.
“While a walking plank is particularly useful for building core muscles, it also challenges muscles around your arms and shoulders,” states Nagpaul.
The side plank targets the oblique, shoulder, and arm muscles. Additionally, it is great for building strength and balance in the body.
While primarily targeting the trapezius muscle, shoulder shrugs also engage the upper arms, contributing to overall arm development.
“Boxing engages various muscles in your arms, especially the deltoids, biceps, triceps, and forearms,” according to Nagpaul. The repetitive punching motions help tone the arm muscles and gain mass. Additionally, boxing can help develop strength, endurance, and power in your overall body.
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Practise these exercises regularly to see significant gains in your arm muscles!
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