How to Train For Bigger Arms

We all want bigger arms just like the Austrian Oak. It’s nice to be able to show off all the hours you’ve put into the gym, not to mention it makes you look good.

Get the FREE Fat Loss Training Guide!

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit

This post may contain affiliate links, please read our disclosure for more info


So, not only will the main focus be on what exercises to do specifically, but also some training techniques to add into your workouts to maximize muscle growth stimulation. Let’s get into it, shall we!

How to Grow Bigger Arms

Tip #1. Biceps Shouldn’t Be Your Only Focus

Don’t get me wrong, the biceps are a major player in growing bigger arms. You have to remember though, that there are also other muscles surrounding the biceps that you need to focus on as well.

Deltoids – These are the shoulder muscles, and definitely play a part in helping make your arms look bigger. So definitely don’t forget to incorporate exercises like side lateral raises and front dumbbell raises to help develop the lower part of the deltoids/upper part of your biceps.

Triceps – The back of the arms! The triceps account for roughly 70% of your arms, so it’s in your best interests to train these bad boys regularly.

Forearms – Even though its not the main upper-part of the arms, it still counts. Also, exercises like reverse curls, preacher curls, and Hammer curls utilize both the biceps and the forearms. There’s no reason you can’t incorporate both when training your arms.

Tip # 2. Remember to Switch Up Positioning of Palms, Elbows, and Arms for Bicep Curls.


There are three components that make up our biceps. The bicep brachii which consists of the short-head and long-head, and then the lesser known one which is the brachialis.

When your elbows are positioned behind your body during a bicep curl, you are actually putting more stress on the long head of the bicep.

This same bicep exercise, except moving your elbows slightly in front of your body will put more emphasis on the short head of your bicep.

Now let’s try moving the positioning of our palms.

Palms facing up, we are putting more of the work load on the short head of the bicep.

Palms facing down, we are actually putting more emphasis on the brachioradialis (the forearms) more than anything else.

Lastly, palms facing in, which puts the most stress on the brachialis (underneath the Bicep Brachii).

Now that I’ve confused you more than ever, just remember to involve all these planes of motion to help develop the biceps to their fullest potential.

Tip #3. Focus More on Isolation Than Reps.

I see this too often in the gym!

Guys are burning out countless numbers of reps, yet I’m not even sure what muscle group they are trying to focus on.

 For example, when I see a lot of guys attempting to do a bicep curl, they are throwing their hips, shoulders, and back into the equation to squeeze out a rep.

Isolation of a particular muscle will not only yield much better results, but you’re less likely to get injured in the process.

Remember, quality over quantity!

Tip #4. Make sure you are eating enough of the right stuff.

I mention this in most of my articles, but just reminding you need to eat enough. Not only do you need to eat enough, but you also need to eat correctly.

 Here’s an article that will list all the foods you should be incorporating whether you are trying to lose weight or gain weight.

Alright, lets get to the exercises for growing bigger arms.

Grow Bigger Arms Part 2: The Exercises


Incline Dumbbell Curl:

For this exercise, you want to find a bench and position it at a slight incline. While sitting down, make sure the dumbbells are at your side and elbows are fully extended.

Next, you want to curl the dumbbell up as high as you can while keeping your elbows locked at your side. Now begin to slowly lower the dumbbell back to starting position and repeat.

Dumbbell Hammer Curl:

This can be done sitting or standing. You wan to start with your elbows fully extend and locked at your sides with your palms facing in.

Next, begin to slowly bring the weight up as high as you can while the elbows are locked at your side. Lastly, lower the weight back to starting position. Repeat until the set is complete.

Barbell Preacher Curls:

To do this exercise, the best way is to do it is on a preacher curl bench. You want to start the exercise with your arm pits locked in at the top of the angled platform for your elbows with your arms fully extended.

Next, slowly raise the barbell as high as you can making sure your elbows stay on the bench. Then begin to slowly lower the barbell back to the starting position and repeat.

Preacher Barbell Reverse Curls:

I prefer to do this standing, but this can be done sitting as well. You want to grab the appropriate weight, and begin with the arms fully extended and palms facing down.

Slowly raise the weight as high as you can while making sure your elbows are locked at your sides. Next, slowly lower the weight back to the starting position again.

Cable Over-Head Curls:

The best way to perform this type of curl is by using a cable machine. You want to set up the cable machine at the correct height. When your arms are fully extended, your hands should be at shoulder height.

Start by slowly curling the weight all the way in while keeping your elbows locked at shoulder height (also make sure your elbows are not going inwards towards your chest). Next, begin to slowly release your arms back the original position.


Rope pull-downs:

This exercise should be done on a cable machine.

 First, grab a rope and start with the handles of the rope at shoulder height. Next, make sure palms are facing in, grab the rope, and pull the weight down with your elbows locked at your sides.

Next, make sure right before you reach the end of the movement, you rotate your hands so that your palms are facing behind you and your elbows are fully extended.

Slowly bring the weight back up and repeat.


In order to this exercise, you want to find a dip machine and want to make sure you have your hands shoulder-width apart.

Begin by slowly lowering yourself until your chest is inline with your hands. Now slowly bring yourself up back to starting position.

Over-Head Dumbbell Extension:

You want to make sure you are sitting down on a bench, grab the dumbbell with the weight behind your head with your palms facing up. Next, you want to slowly raise your arms are until they are fully extended making sure your elbows are nearly in-line with your head.

Slowly lower the weight back as low as you can making sure are not sticking outwards too much, and repeat.

Skull-Crushers with Preacher Curl Bar:

Grab your preacher curl bar and begin by laying on a bench. Next, raise the curl bar above your head with your arms fully extended and palms facing forward.

Begin slowly lowering the curl bar behind you while keeping your elbows facing up. Lower the bar until your arms bent as far back as they can go, and slowly raise the weight above your head until your arms are fully extended again.

Well, there you have it. Now you know where to start when it comes to building bigger arms. If you are looking to build up your whole body, be sure to check out Anabolic Running. It’s a great program that can get you building muscle fast in no time.

Get the FREE Fat Loss Training Guide!

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit

This post may contain affiliate links, please read our disclosure for more info

Leave a Reply

Your email address will not be published. Required fields are marked *