If you really want to reach true sleeve-buster status, you will need to work the best bicep exercises, the best tricep exercises and the best forearm exercises into your lifting routine. Combine them with some cardio and a proper diet and you can create the sculpted, huge arms you’ve always wanted. Here are six of the best arm exercises to get you going.
Start in the standard push-up position, but bring your hands closer together to form a diamond shape with your thumbs and pointer fingers. Lower your chest so that it almost touches the floor. Press your body back to the starting position, squeezing your triceps and chest.
Hold an EZ bar in your hand just above your shoulder. Extend your arm upwards to push the bar above you. Lower it back to the starting position. Complete the reps with that arm before switching to the other.
Twisting Dumbbell Curl
Stand with a dumbbell in each hand and your palms facing your sides. Squeeze one dumbbell up to your shoulder, engaging your bicep and twisting your palm to face your chest as you lift. Slowly lower it back to your side. Alternate with each arm.
Hold the bar with a shoulder-width underhand grip, arms straight toward the floor and elbows locked in place an inch from your sides. Curl the weight toward your chest, keeping your back and elbows fixed. Engage your biceps as the bar reaches your chest, and resist the weight as you slowly lower the bar to the floor for a complete stretch.
Grab a pull-up bar with a shoulder-width, underhand grip. Bend your legs behind you, cross your feet, squeeze your glutes and pull your shoulders down and back. This is your start position. Pull yourself up until your collarbone is in line with the bar, pause, and lower yourself down for four seconds back to the start position. If this is too easy, try wearing a weight vest or weight belt.
Decline Close Grip EZ Bar Skullcrusher
Lie on your back a bench with a 30-degree incline with your head at the bottom of the slant. Hold the EZ bar on the inner-most grips with your palms facing the ceiling and your arms extended straight up. Keep your elbows fixed and tucked in, and lower the bar until it is an inch from your forehead. Extend your arms back slowly to the start position, but don’t lock your elbows.
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