arms
I bet that everyone of you guys who are working out today started just to build bigger arms.
There’s no doubt that huge arms draw a lot of attention and are admired by everyone (especially by women).

And Arms exercise is one of the main exercise that we perform in Gym. Now here we have few of our favorite exercises to get big arms. These 3 exercises each work 1 of the 3 major muscles in the arm, the bicep, the tricep, and the forearm muscle.

1. Close Grip Bench Press

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Perform 3 sets of 8-12 repetitions 

I bet most of the guys don’t know that the triceps muscle makes up 2/3 of your arm and therefore building up your triceps is the key to getting big arms. No exercise builds up the triceps like the close grip bench press.

You perform the close grip bench press the same way you would the traditional bench press but you use a grip that is only shoulder length apart. When doing exercise be sure to keep your elbows as close to the body as possible. Keeping your elbows tucked in tight isolates the triceps and ensures that you’re not using any of your chest to lift the weights.




2. Biceps – Dumbbell Curls

Hammer-Curls

Perform 3 sets of 8-12 repetitions 

Dumbbell curls one of the most responsive and effective arm exercises and that’s why they’re one of the best for building the bulging biceps every guy wants. This exercise can be performed standing up or sitting down with your arm rested on the inside of your thigh.

Grab the dumbbell with an underhanded grip and bring it up towards your focusing on keeping the rest of your arm steady while only using your bicep.




3. Forearm Curls

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One often overlooked part of the arms is the forearm. Everyone makes a big fuss over the biceps and triceps but if you ask me there’s nothing more impressive than a pair of gorilla forearms.

Forearm curls are performed the same way as bicep curls the difference being that you’re only bending at the wrist. The key to doing this exercise is to perform the curl slowly, controlling the weight all through out the motion.

These 3 exercises helped me get big arms and I’m sure they will work for you too