Properly training arms is a very delicate process – you don’t just grab a barbell and curl it until you can’t lift your arms anymore.
You have to hit the muscle from all angles to get maximum results. And that’s exactly what we’re gonna be doing here. We’ll cover training your biceps on this page and triceps on the next.
In the end, it will be up to you to combine the exercises into your workout to take your guns to town.
Build Massive Arms Using These 6 Moves
1. Spider Curls
This one you can do either with a barbell or a dumbbell, your choice. Lay on a slightly elevated bench with your stomach facing the floor. Grab ahold of the barbell and start curling. This will add mass to your arms and give you the definition you are looking for.
Play around with the bench angle to find “the sweet spot” that will hit your arms the best.
2. Lying Cable Curl
Despite the exotic look of the exercise, it’s actually pretty straightforward. You lay in front of the cable pulley with the pulley adjusted to the lowest level and start curling.
There isn’t much you can do here angle wise, but you can play around with the weight and rep range. Your guns will be blazing after a couple of sets of these.
3. Two Arm High Pulley Cable Curl
Since you are already at the cable cross machine, let’s use its potential a bit more. Stand in the cable cross machine and grab both cables with your arms staying just above shoulder level. Now from that position contract your arms towards yourself, in a double biceps pose.
This exercise is actually a two-in-one. You get to flex your pythons in front of everyone in the gym without looking like a douche and the exercise is very effective. Pay attention to your form and technique here – it’s crucial. When contracting, squeeze the biceps and slowly let your arms get to the straight position again.
Continued on the next page…
4. Close Grip Bench Press
The close grip bench press is an exercise that often gets neglected when doing triceps, but it’s very efficient. It’s simple to pull off, yet it gives the triceps a great workout. Unlike the regular bench press, your goal is to have your triceps as close to your body as possible while lowering the weight.
That way, you shift the focus from the chest and the shoulders to your triceps. Be careful with the weight, though, just because you bench heavy doesn’t mean you can hit the same number with a close grip.
5. Diamond Push Ups
Close grip push ups or “diamond” push ups are the go-to triceps exercise of every calisthenics athlete. Why should it be limited to them only? You have arms, you train arms, so let’s do some push ups! The trick here is to have your hands touch each other forming a diamond. If it helps, you can always pretend you are Jay-Z while doing it.
Okay, now that we’ve got the bad jokes out of the way, let’s dissect the technique. Your hands really should be in a diamond position because that way your triceps are flared out a bit and the weight is shifted onto them.
6. Reverse Grip Skull Crusher
Reverse grip skull crushers will not only test your triceps but your grip strength as well. Grab the bar like you would be doing a regular bicep curl, lie on the bench and start pumping out skull crushers. It puts extra stress on the triceps since you can’t use your chest as a way of helping yourself.