Big arms are a staple of the classic male physique.
For this, a workout with movements that target each of these areas of your arms is crucial.
In this article, I’ll discuss six exercises men can use tobuild serious arm muscles.
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Rest for one minute between each set, and perform the workout twice per week.
Dumbbell Overhead Presses
The dumbbell overhead press is a great exercise that hits your shoulders and triceps.
It’s fairly safe for all fitness levels when performed properly.
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Take a deep breath, and press the dumbbells overhead until your arms are locked out.
Return to the starting position.
Repeat for the target repetitions.
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Engage your core, back, biceps, and forearms to pull yourself up to the bar.
Aim to have your chest hit the bar.
Slowly return to the starting position.
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Repeat for target repetitions.
Keep a neutral grip as you curl the dumbbells up toward your chest by flexing your elbows.
Return to the starting position.
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Repeat for target repetitions.
To perform lateral raises, begin standing with a dumbbell in each hand, held neutral at your side.
Bend your elbows slightly, then keep that position.
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Raise your arms and the dumbbells out to the side until they’re just below parallel with the floor.
Return to the starting position.
Repeat for target repetitions.
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It’s an excellent way tobuild your tricepsand get a serious muscle pump.
Grasp the rope handles with your elbows at a 90-degree angle or less.
Straighten your arms by extending your elbows and pushing the rope downward.
At the bottom, spread the rope apart for an extra squeeze.
Return to the starting position.
Repeat for target repetitions.
To perform wrist curls, begin standing with a dumbbell in each hand, palms facing forward.
Bend your wrist to move the dumbbell upward slightly, keeping the rest of your arm locked out.
Return to the starting position.
Repeat for target repetitions.
