Exercises To Build Arm Muscles

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To build bigger and more muscular arms you have to do proper kinds of exercises. Before getting on with exercises to build arm muscles there a couple of things to consider, especially if you are trying but there aren’t any results. Maybe you need to increase the volume of exercises or speed of training. On the other hand, maybe you need to consume more protein and stretch properly. Anyway, read on and find out how and what to do.

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Key Factors Before Training

You will need to work your muscles two to three times a week to get the best results because protein synthesis in your muscles starts over every 2-3 days. Speed of exercising is extremely important for muscle growth, the way you should do it is to lower the weight for 2 seconds, pause at the bottom for 0 seconds then lift for 1 second and finally pause at the top for 0 seconds.

There are variations, depending on the exercise you are doing. There should be the right amount of protein in your diet, 1.4-2 grams per kg of bodyweight. Proteins help repair the muscle tissue after training and thus affect muscle growth that happens after the workout. Stretching not only helps prevent injuries but also signals the muscles that a workout is about to happen and thus preparing them for the tension they are undergoing.


8 Great Exercises To Build Arm Muscles


In this exercise we are using our own body weight, it is very hard, it challenges all the upper body muscles. It’s an isometric strength training working on your lats and biceps.

Diamond Push-Ups

Very similar to regular push-ups but with hands centered in the middle of the body in the way that your fingers make a triangle. One of the great exercises to build arm muscles that work your triceps, and it’s beneficial for your chest too.

Lying Triceps Extensions

For this one, you will need a pair of dumbbells and a bench. Lie down on the bench with your back and put dumbbells over the head, bend elbows at 90 degrees, and then repeat. Be careful not to overdo it because you will hurt your shoulders.

Barbell Curls

Here we are using a barbell in a stationary standing position. This exercise works on the biceps but it is also beneficial to build up core strength. If you don’t have access to a barbell, it can be done with dumbbells too.

Reverse Barbell Curls

This is almost the same as the previous exercise, you are doing everything the same except the way you are holding the bar. The bar has to be held with palms facing out. Biceps and forearm muscles are doing the work in this exercise.

Bench Press

One of the most known and important exercises for the upper body. Not only it works on your arms but chest and back as well. For safety reasons, it is a good idea to have a spotter when doing this one.

Dumbbell Triceps Extension

Stand in a stationary position and hold the dumbbells over your head, then start lowering the dumbbells behind your head towards your back and repeat. Make sure you have the right posture and chest up.

Dumbbell Fly (Standing Position)

Stand in a squat position and lean forward with arms relaxed and positioned down. Pull dumbbells up until they are aligned with your shoulders, don’t go higher than that because it could cause an injury. This exercise works on your shoulders and upper back.


OK folks, now you have the information about exercises to build arm muscles. You know how to do them and what muscle is each of them working on, also what to be careful about. It’s time to get moving and sculpt that look you always wanted to have. Your thoughts would be very appreciated so feel free to leave a comment.

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