Having trouble with your arms? Trying to get them bigger for summer? Here's some workouts u can do to get them looking bigger.
First of all arm size comes mainly from the tricep. Seeing people work they're biceps only in the gym isn't going to get them bigger. So here are some workouts to do on your arms day.
Biceps:
- Preacher Curls
- Hammer curls
- Barbell curls
- Concentration curls
Triceps:
- Tricep extention
- Dips
- Seated Dips
- Diamond push-ups
- Kickbacks
- Tricep pushdown
- Remember dont forget the shoulders they actually make your arm look better.
Shoulder:
- Military press
- Barbell rear delt row
- Barbell shoulder press
- bent over rear delt raise
- Front dumbell Raise
- Handstand pushup
- lateral raises
These are just some exercises you should do two or three changing them each week. Sorry its not in depth exactly how to do it. I just wanted to give some workouts that would help out with your gains. Remember to always do proper form or you may get hurt and see little or no gains.Look out for another article i write where I'll give a more explained way to work each part of the body.
If you build mass, you're going to add size to your arms. Heavy compound exercises like close grip bench presses and dips (which you do have listed) for triceps, and back exercises like pull-ups and rows are going to have a much greater impact on your arms than most of the isolation exercises listed. Once you've burned the biceps and triceps with heavy compound movements, finish them off with two or three isolation exercises from your list.