Building Impressive Arms: 6 Effective Exercises for Big Arms

Have you ever been asked what you want for your birthday? Or maybe Christmas even?... If you haven’t replied with “Big Arms” then I am sorry, you have come to the wrong place. Because in this blog we're here to guide you on the path to achieving those coveted gains. 

When it comes to building substantial arm size, it's crucial to recognise the dominant player: the tricep. The tricep makes up a whopping 70% of the arm! Now, that doesn’t mean we’re gonna skip biceps of course. But In this brief guide, we'll dive into 6 fundamental exercises for arm growth, 3 exercises for each. Without getting into the nitty gritty of it all, we will be naming exercises that target all of the different heads for both muscle groups. This will ensure we get that complete look for the arms!

Note: I’d still like to preface this and mention that the number 1 thing to take into account is exercise adherence. Taking into consideration personal preference, no exercise is better than the one that you enjoy most :) 

Triceps 

1. Rope Extension

From the dawn of time, the rope extension has been a fundamental exercise used for decades. Using the rope allows us to extend the triceps fully as well as getting a nice stretch at the top.

2. Close Grip Bench Press

An extremely underrated exercise, often due to how it’s performed. When doing a close grip bench press, ensure that your joints are stacked to decrease the chance of injury. There is a chance your chest will get involved, but trial where it is going to be comfortable and where the best connection is. 

3. Single Arm Cable Extension

It would be silly of me not to include a single arm exercise. Many individuals tend to have a stronger side, so doing unilateral movements like this one is to ensure we don’t have an abnormal imbalance in our arms.

Biceps

4. Barbell Bicep Curl

You thought it was going to be fancy? Nope. The exercises that have worked decades ago, still work today. It is very easy to get caught up in the nuance of new exercises, but if the wheel isn’t broken - there is no need to fix it. 

5. Seated Incline Curl

Another fundamental exercise that gives a crazy stretch on our biceps! With this exercise, the most important part is setting up the bench where you can get a deep stretch but also ensure that your shoulders are in an uncompromised position where chances of injury can be increased

6. Hammer Curl

Now, the hammer curl targets the brachialis. Which isn’t “technically” the bicep as it is separate from the short and long head. However, this blog is about ARMS! The hammer curl is in our opinion a staple as it brings out that complete 3D look. 

Let us remind you that no matter how much you train your arms, they will not grow if you don’t pair it up with the necessary nutrition! In particular, protein. Here at EQ, we give you the opportunity to hit your protein intake in creative ways including cookies, chips and juices. Visit our store and browse all of the options available at the click of a button. 

Join us in making a change, one calorie at a time.

(It is important to note that our products should be used in conjunction with a healthy balanced diet paired with regular exercise and should not be consumed as a complete diet replacement)

EQ,