To many, having big arms is a great boost to their confidence. Besides, bigger arms improve strength and overall health. Thus, wanting to look buff in a sweater is a super acceptable goal.
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In a nutshell:
Anyone who wants huge arms has heard or done barbell curls. But here us out–the fastest way to grow your arms isn`t to perform as many bicep curls as you can. Sure, barbell curls are a good arm exercise, but you shouldn`t just limit yourself to it. There are tons of other moves that you must incorporate into your arm workout to encourage faster growth such as tricep dips and cable curls.
For the first part of this video, we will be talking about exercises that target several upper body muscles. Let`s start with tricep dips: Tricep dips are one of the few exercises that truly target the triceps as the primary muscles worked. Plus, the triceps make up 60 to 65% of the arm, so such muscles should never be neglected. Grip the bars of the dip station using an overhand grip and with your knuckles facing outwards.
Push yourself into the upper position with your elbows locked. While engaging your core and squeezing your glutes, lower yourself until your elbows are at a 90-degree angle in a slow and controlled manner. 2. Weighted Bench Dips Another exercise that targets the triceps is the weighted bench dip.
Grip the edge of one of the benches with two hands using an overhand grip. After reaching the bottom of the movement, drive yourself upwards using your triceps until you reach the initial position. The bent-over barbell row increases strength and muscle mass in your back, chest, and arms. Over time, it`ll help you build big arms than you would if you target the arm muscles alone.
Place the barbell on the floor in front of you and keep your feet around hip-width apart. Using an overhand grip, drive the barbell towards your chest. The best way to grow your arms fast is to build upper body muscle mass. Grab a rope in each hand and keep your knuckles facing forward and arms outstretched.
Then, slowly reverse the movement until your arms are back at the initial point. Another staple arm exercise is the bench press. While it primarily focuses on the chest, it`s crucial in building upper body strength and muscle mass. Doing so improves the hypertrophy of your upper arms.
Grip the barbell with your hands just over shoulder-width apart using an underhand grip. As you engage your core and glutes, press the bar upwards into the top position. Now that you`ve built up some initial strength and hypertrophy, it`s time to move to exercises that train certain muscles in isolation. This is a great exercise to start if you want to get enormous arms.
When done alongside other classic arm exercises and those that target the upper body, you can quickly gain muscle mass. Adjust the weight bench at a 30 to 45-degree angle, or whatever feels the most comfortable. Sit with your back facing the bench, and your feet flat on the ground. Grip one dumbbell in each hand with an underhand grip and your arms by your sides.
Keeping your core engaged and back neutral, slowly curl the dumbbells towards your shoulder. Aside from the biceps, the Zottman Curl also targets the forearm muscles and helps improve grip strength over time. Stand upright with your feet around hip-width apart and your elbows tucked close to your sides.
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