Emily White Honestly tons of people spend way too much time doing the same basic arm exercises over and over and then wonder why nothing is actually changing. The exercises that really make arms grow are not always the obvious ones and most people are honestly sleeping on them completely. Luckily we are going to break down exactly which ones you should be adding to your next arm workout right now.
Hammer Curls
Most people go straight to regular bicep curls but hammer curls honestly hit a completely different part of the arm that regular curls totally miss. They build that thick outer bicep look that makes arms look super full and developed from every angle.
Incline Dumbbell Curls
Doing curls on an incline bench puts the bicep in a super stretched position at the bottom which honestly creates way more muscle damage and growth than standing curls ever could. Most people have never even tried this one and it is honestly a massive mistake.
Overhead Tricep Extension
Tons of people only do pushdowns for triceps but the overhead extension honestly stretches the long head of the tricep in a way that nothing else can match. The long head is the biggest part of the tricep so skipping this is honestly leaving a ton of size on the table.
Skull Crushers
These honestly have the most intimidating name in the gym but they are one of the absolute best tricep exercises you can do. The stretch at the bottom is super deep and the muscle damage you get from them is honestly incredible for growth.
Concentration Curls
This one looks super old school but it honestly isolates the bicep peak better than almost any other exercise out there. If you want that sharp defined peak when you flex this is honestly the exercise that builds it.
Cable Curls
Free weights are great but cables keep constant tension on the muscle through the entire range of motion which dumbbells honestly just cannot do. Adding cable curls at the end of your workout is honestly one of the best finishing moves you can do for biceps.
Close Grip Bench Press
Most people think of this as a chest exercise but it is honestly one of the absolute best mass builders for triceps you can do. The amount of weight you can move with this exercise creates a super strong growth stimulus that isolation exercises just cannot match.
Reverse Curls
Hardly anyone does these but they honestly build the brachialis which is a muscle that sits under the bicep and actually pushes it up higher when developed properly. Adding these in is honestly one of the sneakiest ways to make your arms look bigger fast.
Dips
Bodyweight dips are honestly one of the most underrated tricep exercises in the gym and most people either skip them completely or just use them as a warmup. Going deep and slow on these with added weight is honestly one of the best things you can do for overall arm size.
Wrist Curls
Most people completely ignore forearm training but developed forearms honestly make the whole arm look so much more impressive from every angle. Wrist curls at the end of your session are super easy to add in and the difference they make to how your arms look overall is honestly massive.
