Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone won’t get you significantly bigger arms because they aren’t targeting the triceps, biceps, forearms, and shoulders (hint, arm workouts will!).
For massive strength and size gains, you’ll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you’ll feel an awesome pump and get jacked in no time with these 30 arms exercises.
1. Hammer Curl
Hold a dumbbell in each hand with palms facing your sides and arms extended straight down. Keeping your upper arms against your sides, curl both weights at the same time, minimizing momentum used during the curl.
2. Dip
Use dip bars, if available, or place your palms on a bench, chair, or on the floor as you extend your legs in front of you. Lower your body until your upper arms are parallel to the floor but no lower. Extend your elbows to come up.
3. Close-Grip Curl
Curl with your hands inside shoulder width, in the middle of the bar.
4. Chinup
5. Suspension Trainer Triceps Extension
Lengthen the straps and stand underneath the suspension trainer’s anchor point. Lean your weight forward and bend your elbows so you feel a stretch in your triceps. Your palms should face each other behind your head. Keeping your body straight and abs braced, extend elbows, rotating palms so they face down while extended. Arm
6. Diamond Pushup
Get into pushup position but place your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with abs braced, lower your torso until your chest is just above the floor, then press back up.
Also Read: THE 10-STEP KOREAN SKINCARE ROUTINE