Are you looking for a big arm workout to build muscle fast? Then you have come to the right place. The upper arm workout below targets your biceps and triceps to give you a terrific set of arm that you will be proud to show off!
The bicep and tricep workout below consists of four sets, 2 each for the front of your arms (biceps) and back of your arms (triceps). In order to create the best arm workout, you must include triceps exercises. Even though most people think of biceps when they thing big arm workout, your triceps make up almost 75% of your total upper arm size.
As a result, we make sure that we include a triceps muscle building exercise and a triceps shaping exercise in this upper arm workout for the best results and to help you build muscle fast in your arms.
The big arm workout begins with a set of lying triceps presses, lovingly called skull crushers by some of the old school lifters. To do this exercise, you should lie on a flat bench, and grab an EZ curl bar. You should use an overhand grip with your hands approximately shoulder width apart and extend the weight above your eyes (in the same position as a completed bench press). Keeping your elbows stationary (in a fixed position) with your upper arms perpendicular to the floor, lower the weight to your forehead slowly (your elbows are where your arms pivot, not your shoulders). This is why they call this exercise a skull crusher. To finish the lift, straighten your arms and return the weight to the starting position.
The second triceps move in the big arm workout is triceps pressdowns. This is the traditional triceps exercise performed with a high pulley and a straight bar. Grabbing the bar with an overhand grip and while keeping your elbows and upper arms stationary and tight to your sides, use your triceps to straighten you arms (note: do not straighten your arms completely; keep a slight bend in your arms to avoid excess stress on you elbow joint). Return the weight to the starting position (approximately parallel to the floor) and repeat the movement.
The biceps portion of the bicep and tricep workout consists of two curl movements.
The first is the straight bar standing curl to build muscle. Standing upright, grasp a straight bar with an underhand grip. Curl the weight upward in an arch toward your chest while keeping your upper arms and body as stationary as possible (do not swing your body, these are bicep curls, not bicep swings). Lower the weight until your arms are nearly straight and repeat the movement.
The final exercise to round out the big upper arm workout is the preacher curl to provide size and shape support. This is a similar move to the upper arm workout exercise above, except that you should lean against a preacher bench and instead of a straight bar, use an EZ curl bar to minimize stress on your wrists in this isolation movement. The preacher bench keeps your upper arms in a fixed position and forces you to use only your biceps to curl the weight upward. At the top of the movement, squeeze your biceps as hard as possible for a count before lowering the weight and repeating the movement.
Each exercise in this workout uses 3 sets of 6 to 10 reps. The first set is a warm up set to make sure the elbow joint is properly warmed up prior to the 2 work sets. You should use weights that cause you to fail in the specified repetition range.
|Big Arm Workout Routine|
|Lying Triceps Press (Skull Crushers)||3||6 to 10|
|Triceps Pressdown||3||6 to 10|
|Standing Biceps Curl (Straight Bar)||3||6 to 10|
|Preacher Curl (EZ Bar)||3||6 to 10|
Be sure to use strict form in all of your exercises and use a spotter, particularly on the lying triceps press to ensure your safety. With the proper nutrition and rest, this is an excellent upper arm workout that will build muscle and give you a set of arm that will look great.
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