The 3 Best Arm Exercises For Mass

The key to getting bigger biceps and triceps is to strengthen these muscles as much as possible. The best arm workouts for mass are the ones that make you stronger.

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In a nutshell:

The best arm workouts for mass are the ones that make you stronger. 1. Use Compound And Isolation Exercises To Build Bigger Arms Many people think that isolation exercises like curls and triceps extensions are the best way to build arm mass, but research shows that compound exercises like the pull-up, chin-up, and close-grip bench press are actually more effective in this regard. What`s more, studies show that adding arm isolation exercises like biceps curls and triceps extensions to a workout routine already includes compound exercises for these muscles only marginally improves arm muscle growth.

Arm isolation exercises can still have a place in your program, but you should put most of your energy into heavy compound exercises that train your arms You can do all the fancy training techniques you want, but if you`re not adding weight to the bar (or dumbbells) over time, you`re going to struggle to gain muscle effectively. Ironically, the biceps contribute substantially less to overall arm size than the triceps, which are a much larger muscle group. 4. Use Different Exercises To Train Every Portion Of Your Biceps And Triceps If you want to build big, proportional arms that look “filled out” properly, it`s smart to include a variety of different biceps and triceps exercises.

Research shows that varying the position of your shoulder and upper arm while you perform biceps and triceps exercises trains your arm muscles in different ways, helping you avoid muscle imbalances. For example, instead of only training your biceps with standing barbell curls several times per week, try incline dumbbell curls (which place your upper arms behind your body) or preacher curls (which place your upper arms in front of your body) on several days. Why: The close-grip bench press is one of the best triceps exercises you can do because it allows you to use a lot of weight. It also trains your chest, shoulders, and biceps, making it an outstanding all-around upper-body exercise.

How to: Grab a pull-up bar with your palms slightly wider than shoulder-width apart and facing away from you and your arms straight. Pull your body upward until your chin rises above your hands, and then lower yourself to return to the starting position. (Losing weight is often the best way to improve your pull-up strength). Keeping your left arm at your side, flex your right arm, and curl the dumbbell up until it`s in front of your right shoulder.

Lower the dumbbell to the starting position, and repeat with your left arm. Why: Alternating dumbbell curls allow you to train each arm independently, which helps prevent one arm from getting bigger or stronger than the other. How Many Times Should You Train Arms Per Week? Remember that your triceps are heavily involved in any pressing exercises you do, like bench and overhead press, and your biceps are trained in your pulling exercises, particularly pull-ups and chin-ups. If you want to add some extra mass to your arms (and who doesn`t?), though, doing one arm day workout like the ones we`ve talked about in this article should do the trick.

What`s The Best Way To Train Arms At Home?

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