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Big and muscular arms are something that every fitness enthusiast dreams as they play a vital role in a building a robust physique. Additionally, strong arms are quintessential for a host of lifting, throwing and pulling movements and must train all the muscles present in the arms with targeted workout programs.
One could use free weights to activate these muscles as exercises involving free weights not only tone the target group but also activate a host of other stabilisation muscles for a balanced training program. However, one should remember to include enough variety while training the arms to not overdo only the biceps and incorporate exercises that tone the triceps and the forearms as well to avoid further complications such as muscle imbalances.
Let us not wait any longer and look closer at the five effective arm workouts to build big and muscular arms.
#1 Triceps Pushdown
As the name says, the triceps pushdown is extremely effective in toning the triceps while also activating the biceps and the muscles found in the forearm region. Additionally, the use of cable in this exercise improves the isolated toning of the target muscle group.
Instructions:
Step 1: Position yourself in front of a high pulley with feet placed shoulder-width apart. Set an appropriate resistance and secure the appropriate attachment with both the hands such that the palms are facing downwards. Gradually, position the attachment in front of the chest such that the forearms are perpendicular to the torso.
Step 2: With a stationary torso, push the attachment downwards until it is in line with the hips. The arms must be fully extended in this position.
Step 3: Hold for a second and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: Do not use momentum to raise or lower the attachment as an improper form could lead to a serious rotator cuff injury.
Next up: Farmer's Walk
#2 Farmer's Walk
The Farmer's walk is traditionally performed to tone the muscles present abdomen region and the lower body. However, with its unique motion, the exercise activates the forearms with enhanced intensity as well.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and secure the dumbbells in both the hands. Place them on the side, parallel to the body such that the palms are facing towards the body.
Step 2: With a stationary torso, briskly walk for 50 feet without swinging the arms. Keep the elbows close to the body throughout the duration of the exercise.
Step 3: Hold for a moment and walk back to the starting position. One could turn around and walk straight or follow the same footsteps backwards to reach the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: For maximum efficiency, do not sway your body while performing this exercise.
Next up: Barbell Curl
#3 Barbell Curl
Often seen as the staple exercise for building bigger arms, the barbell curl activates a host of muscles in the upper arms. Moreover, the exercise is ideal for even beginners and casual trainers, thanks to its simple motion.
Instructions:
Step 1: Stand straight with a firm torso and place your feet shoulder-width apart. Hold the barbell with both the hands such that the arms are close to the body and are in a fully extended position. Position the palms away from the body.
Step 2: With stationary upper arms, curl the barbell upwards until it is in line with the shoulders.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: Do not sway your elbows and keep them close to the body throughout the duration of the exercise. Vary the grip position for added resistance and improved customisability.
Next up: Triceps Dips
#4 Triceps Dips
The triceps dips is an excellent bodyweight exercise that primarily targets the triceps present in the upper arms. Additionally, the exercise also activates the biceps and forearms for a complete arm workout.
Instructions:
Step 1: Position yourself in between the bars and firmly grip them with the palms facing downwards. Lift yourself off the floor until your arms are almost fully extended, and your feet are off the floor. Slightly bend forward while maintaining a straight torso.
Step 2: Slowly lower yourself until the upper arms are parallel to the floor. Ensure that the elbows are close to the body while performing this exercise.
Step 3: Pause for a second and lift yourself to the starting position. Do not let the feet touch the floor throughout the duration of the exercise.
Repeat the exercise for the recommended number of repetitions.
Important tip: Wear a weighted vest while performing this exercise for variable resistance and increased customisability.
Next up: Zottman Curl
#5 Zottman Curl
The Zottman curl is an advanced dumbbell exercise that targets the triceps, biceps and the forearms with increased accuracy.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart. Hold dumbbells in both the hands with the palms facing away from the body. Ensure that the elbows are close to the body during the entire duration of the exercise.
Step 2: Raise the dumbbells while keeping your upper arms stationary until they are in line with the shoulders. The palms should be facing upwards at the end of this movement.
Step 3: While holding this position, rotate the wrists such that your palms are facing downwards.
Step 4: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Ensure a smooth motion while performing this exercise as an improper form could lead to a serious injury.
