When we talk about big muscular arms, what usually comes to our mind is how big the biceps are. There’s no doubt about the biceps being the main attraction but an equally in form triceps makes up a stronger and more balanced arm, not to mention the overall beauty it yields.
Image via fittohealth
Summer Fitness Goals For Men – Get Bigger Arms
Balanced Arm Workout To Get Bigger Arms
Biceps may be getting more attention, but this muscle group is relatively small compared to the triceps. As much as you only want to focus on getting your biceps developed, it is very important to train for balance if you’re thinking about getting bigger arms. It’s true that biceps are a little more nice to look at, but muscle imbalance is your fastest way to injury which is what you do not want to happen. Whether you’re aiming for a Dwayne Johnson like physique or just getting lean and sexy like Zac Efron, it’s essential to not only train with your ego but also for balance.
Now we’ll show you a more balanced workout routine to get muscular and bigger arms. Execute 8 – 10 repetitions and 2 sets for each exercise then gradually add up the sets if you think the time is right for you to do more. What is most important is completing each and every exercise to achieve your goals quicker.
1. Rope Push Down
Fasten a rope to a high pulley and grab with a neutral grip. Standing with your torso straight with a slight inclination forward, bring your upper arms to your body and perpendicular to the floor.
2. Dips
Grab the bars and jump up then slowly lower your body by bending your arms. Continue down until your shoulders are slightly beneath your elbows. Then lift your body back to its original position with your arms straightened.
3. Lying Tricep Extension
Lie on a flat bench with narrow overhand grip on the barbell. With the barbell positioned over your forehead and arms extended, lower the bar by bending your elbows.
4. Straight Bar Tricep Push Downs
Using a straight bar attached to a high pulley, grab with overhand grip at shoulder width. Standing with torso straight and a slight inclination forward, bring your upper arms down closer to your body and perpendicular to the floor.
5. Straight Bar Bicep Curls
From the starting position bring the bar to shoulder level until your biceps are fully contracted. Hold the position for a second then slowly bring the bar back to starting position.
6. Dumbbell Preacher Curl
With your arm holding the dumbbell, place it on top of the incline bench with dumbbell at shoulder length. Lower the dumbbell slowly until your upper arm is fully extended and biceps stretched fully.
7. Alternate Dumbbell Curls
Stand with dumbbells on both hands at arms length. While your upper arm is stationary, curl the right as you rotate your palm until facing forward. Then slowly bring the dumbbell back to your starting position. Alternate with both arms until the desired repetition is complete.
8. Reverse Grip EZ Barbell Curls
Hold the barbell at shoulder width with elbows close to the torso and the palm of your hands facing down. Curl the weights until the bar is at shoulder level and your biceps fully contracted. Then slowly go back to your starting position.
Watch the video by Lee Hayward to see him execute these exercises in full motion.
And that’s it! Some people prefer doing bicep routines first before tricep workouts, though it doesn’t matter as long as you’ve executed them properly. Always remember that hardwork and dedication is still the key to achieve your goals. So if you want arms like your favorite bodybuilder, don’t ever look for any shortcuts.
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