Fill your muscle-building arsenal with these bi’s and tri’s exercises and workouts
Tired of your T-shirt sleeves blowing in the wind? Well, clicking on this article is your first rep towards building bigger biceps, triceps and forearms. Each of these arm exercises hits maximum muscle fibres to spark the growth you’re after and proves any piece of kit – in the right hands and in the right arm workout – has gun-toting potential to build bigger, thicker arms.
Many people go to gyms with the purpose of getting slim and being healthy, but there are quite a few people who go to the gym to get cut. Arms are one of the main areas that they focus on, and if you are one of those people, then its important that you target exercises that will help reach your goal and not just waste time and energy.
And if you’re wondering why exactly it is that you need to know 11 arm exercises, it’s because if you want to build arms that really pop, you’ll need to hit them from a variety of angles, which is a muscle-building theory that has been confirmed by research conducted by the Department of Health Science and Human Performance at the University of Tampa, Florida.
Below, we present a detailed ‘how to’ that’ll ensure you complete each rep with perfect form and explain the specific benefit of each exercise – helping you pick the perfect combination for every goal. Say hello to your new strong arm tactics.
So, here are 15 effective arm workouts that are sure to bulk up those guns!
1. Pull Ups
One of the simplest forms of exercise you can do is one of the most effective to make sure you develop strong and well-defined arms. Developing the ability to pull up your own body weight will make you stronger, so if you want to become mighty as well as muscular, then pull-ups are perfect for you.
How To: Reach up and grab the bar with your arms around shoulder width apart and palms facing outward also known as an overhand grip. Start by hanging from the bar with your arms extended in a neutral position. Keeping your core tight, use your arms to lift yourself up until your chin and head reach above the bar. Pause for a second when you reach the top of the exercise and then reverse the movement to slowly lower yourself back to full extension. Be sure to lower your body in a controlled fashion to maintain good form. Repeat for the following reps. It is important to note that you should refrain from using momentum or kick your legs while trying to get over the bar. This is bad form and will end up working different muscles that you aren’t trying to focus on.
Reps: 4 – 6
Sets: 4 – 5
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