How to Get Bigger Arm Muscles: Pump Up Your Biceps, Triceps and Forearms

bigger arm muscles

If you’re looking for information on how to get bigger arm muscles, the following tips are going to help you pump up your biceps, triceps, and forearms as quickly as possible. Building arm muscle takes a combination of exercises that will target the arm muscles in several different ways.
Those of you who approach your arms workout by simply doing sets of regular style arm curls are very likely to be disappointed at the lack of results you achieve. Instead, use the following muscle-building strategy to get big muscles and blow your previous rate of progress out of the water and see the real results that you’re looking for.

A Look At The Arm Muscles Involved

To begin, it’s important that you understand the various muscles that are involved in reaching your goal to get bigger arm muscles.

Bigger Biceps

The biceps are the primary arm muscles most people think of and are located on the top of the upper arm.  When you ‘flex’ your arms, this is the muscle that most people look at.  It’s responsible for bringing any object up and closer to the body.

Bigger Triceps

Opposing the bicep you have the triceps.  The triceps actually make up a larger portion of the total muscle mass in the arms, so they are not to be forgotten.  Three smaller heads make up the tricep muscle and together these form a horseshoe type of look.

Bigger Forearms

Finally, the last muscles involved are the forearms, which are the muscles located on the bottom half of your arm closer to your wrist.  These arm muscles are often forgotten about but by making them stronger, you can round out your look of ripped arms.

Exercises to Get Bigger Arm Muscles

So now that you know the muscles involved, which exercises should you use to get bigger arm muscles?  Let’s have a look at 5 exercises to pump up your arms.

The Barbell Curl

Wide grip standing barbell curl

The barbell curl is the king of arm muscle mass builders as you will be able to lift the most amount of weight with it.  Simply hold a barbell using a shoulder-width grip and curl the weight directly into the body.
Pause for a few seconds at the top of the repetition and then lower your arms until they are fully extended.
Complete 3 sets of 6-8 repetitions increasing from 75% to 90% of your maximum load for maximum muscle gain.

The Dumbbell Curl

alternating biceps curls

The dumbbell curl uses the same action pattern as the barbell curl only now each hand is holding a free-weight.  The advantage here is that you prevent any muscular imbalances and build your stabilizer muscles as each arm is responsible for hoisting the same amount of weight as the other.
When doing this exercise, make sure that you avoid swinging the weights upwards, using momentum to help you. In the bodybuilding world, we call this “cheating” and it greatly decreases your rate of muscle gain.
Remember to complete 3 sets of 6-8 repetitions increasing from 75% to 90% of your maximum load.

The Hammer Curl

alternating standing hammer curls

Next, we have the hammer curl.  The hammer curl is performed identically to the dumbbell curl only now instead of having your palms up grip style, you place your palms facing each other.
This slight adjustment in hand positioning is going to target your forearms to a much larger extent and place a different stress loading pattern on your biceps, furthering your muscle growth and overall muscle balance.
Complete 3 sets of 6-8 repetitions increasing from 75% to 90% of your maximum load.

The Concentration Curl

concentration curl

The concentration curl is an arm exercise that helps you really dial in and focus on just your biceps muscle.  To perform a concentration curl, hold one free-weight in your hand while in a seated position, resting the elbow of that hand on your knee.
From there, begin bending at the elbow to curl the weight upwards into your body pausing when you reach the top.  At this point, the dumbbell should be close to your chin.  From there, lower the weight all the way back down using a slow and controlled pattern. Continue this until you have completed 3 sets of 6-8 repetitions increasing from 75% to 90% of your maximum load.
Once you have completed this switch sides and repeat with the other arm.

Triceps Dumbbell Extensions 

seated dumbbell triceps extensions

Finally, to target the tricep muscles, you’ll want to do tricep dumbbell extensions.  To perform this one, grasp a dumbbell with both hands and then lift it so that it’s directly above your head with the weight in the upright position (handle vertical).
From there, bend at your elbows as you lower the weight back behind the base of your neck and upper back until they are as bent as you can go.  Pause and then drive the weight straight up towards the ceiling by straightening out your elbows.
Pause and repeat this process until you have completed 3 sets of 6-8 repetitions increasing from 75% to 90% of your maximum load.

Utilizing Drop Sets To Take Your Arm Muscle to A Next Level 

Once you’ve learned all the above exercises to help you get bigger arm muscles, you’ll want to use the drop set technique to advance your progress even further.
With this muscle building technique, you’ll choose one arm exercise from the list above, perform as many repetitions as possible, known as to failure, and then rather than resting before the next set, you simply drop the weight by five pounds and then perform a second set to failure.
Once that set is completed, drop the weight by five pounds once again and then perform one more final set to finish off the drop set.
This technique will bring about a very high level of fatigue and help push muscle growth much further than performing straight sets would. 

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