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How To Get Massive Arms – The Secret To Big Arms

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Lets all admit that whether your a female or male one of the most desired body parts on a male apart from their abs is to have a muscular pair of arms. So if you’ve had enough of your chicken arms then get ready for an arm routine that will help you change those twigs into 2 big pythons. One thing first though, before the routine it would be very helpful to know exactly what muscles make up your arms because that will help improve your mind to muscle arm anatomyconnection while performing these exercises. This will allow you to know what part of the arm to concentrate speeding up the process of arm growth !

The Arms

There are three muscle groups that make up your arm, the first is the bicep and it contains 2 different heads. The long head that is on the outside of the arm which forms the peak when you flex and the short head that is on the inside of the arm, adding thickness when seen from the front. The second is the tricep which contains 3 heads, the lateral head which starts from your upper arm and comes down to attach to your elbow, the medial head which starts on your upper arm bone and attaches to your elbow and the long head that runs from your shoulder blade also attaching to your elbow. The third muscle on your arm and probably the least known out of the three is the brachialis which runs inbetween the bicep and tricep.

Now that you understand what muscles make up the arms, this routine will allow you to hit every single muscle group in the arm to ensure those limp strands of linguini dangling from your shoulders are no more, but remember you must also be eating the right foods and getting a good amount of sleep for optimal results. Ensure you choose the right weight to use when performing these exercises so that you actually feel the arms working or else you’re just wasting your time.

Seated Hammer Curls

The purpose of doing seated hammer curls is to hit the long head of the bicep. If you want big ass arms then you have to focus a lot of attention on the long head because the only time you’re gonna see the short head is when you do a front double bicep pose. Remember the long head gives your arm that thickness.

3 Sets 8-10 Reps

1 Minute Rest Inbetween Each Set

seated dumbbell hammer curl

EZ Curl Bar Skull Crushers

Grab the inside grip of the ez curl bar and lay down flat on a bench or floor. Make sure your wrists stay straight during the exercise and then lower the bar behind your head and then extend it back up. The reason that you lower the bar behind your head instead of your skull (hence skull crusher) is because you get a fuller range of motion while performing the exercise and if you get tired you won’t drop the bar onto your skull (ouch !), but on the floor instead.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

skull crusher

Seated Dumbbell Curls

The reason why you are doing this seated on a bench instead of standing is because it will be harder for you to cheat and swing your arms, now ensure you twist at the top (also known as super-nation) because that will really help target the short head of the bicep. This exercise will help give your biceps a good separation inbetween each head so that when you’re lean the biceps will be nice and peaked looking much bigger/sharper.

3 Sets 8-10 Reps

1 Minute Rest Inbetween Each Set

seated dumbbell curl

Tricep Rope Pulldown

Grab the rope with your hands towards the bottom and stick your chest out. Make sure you keep your elbows fixated at a 90 degree angle then pull straight down fully extending your triceps. This works both the lateral and medial head of the tricep.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

tricep rope pulldown

High Concentration/Overhead Cable Curl

Probably one of the most underrated bicep exercises ever. This is one of the only ways you can fully shorten the biceps because you have a slight shoulder flexion and your arm is elevated ensuring you get one of the best peak contractions possible. You don’t have to go heavy on this, just focus on getting an insane pump.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

overhead cable curl

Weighted Dips

Get a belt with a chain and attach some plates to the chain. Keep your chest out and hook your heels then come down just pass 90 degrees and push straight back up. If you can’t do weighted dips then just do it with your own bodyweight.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set


Do this routine two times a week to pack on some serious arm size/thickness and if you have any other suggestions for effective arm exercises please feel free to leave a comment below.

14 thoughts on “How To Get Massive Arms – The Secret To Big Arms

  1. I appreciate all the help with the arm exercises. It’s very precise and straightforward, the detailed photos help a lot. As somebody who used to be totally obsessed with working out, I know a lot of the best websites for information and yours looks like its well on its way brother. I am currently getting back into working out 5 days a week and trust me I know those skull crushers are brutal ! lol, I’ll be keeping tabs on your page. Best of Luck.

  2. This is a great article and you did a great job breaking down each arm exercise with the photos detailing how to perform them. I’ve been lifting weights on and off since high school, but just recently I’ve started to work out 5 times a week. When working bi’s and tri’s I usually just do a combination of bicep curls, seated bicep curls, tri-pump bicep curls and the tricep pulldown. I’m glad I read this article because it gives me more variety in my arm workout. I’ll definitely be adding these exercises to my arm routine.

    Best of luck & keep up the great work !

  3. Hi Andrew,

    Really interesting read on getting muscular arms. I really love your use of simple diagrams helping to demonstrate each exercise.

    A couple of the exercises you have talked about are what I always recommend to clients, due to the amount of overload they create.

    Will look forward to browsing more of your site.

  4. Andrew, thanks for that information. I am seriously ready to use it as soon as…well I have a legit excuse for now. My gym is not finished yet, but soon will be. Then I will have to try to remember these tips. That’s exactly what I need ! Simple, but excellent logo for your site as well.

  5. I can definitely confirm this, I stick to these core exercises when training my arms (of course mixing it up with some super sets or drop sets) and it works amazing for me.

    I’ve seen massive growth and definition over the years, I’ve tried alternate exercises and supposed “hacks” over my experience with working out and nothing compares to the basics.

    Good to know I’m doing all the right things, thanks for sharing and happy lifting !

    I get to go kill legs today too 🙁 Wish it was upper body day, but gotta stay proportional !

    1. Super Sets/Drop Sets are great to add in while training and there really is nothing better than sticking to basics when it comes to lifting.

      Haha we all love to train our upper bodies, but we got to give some attention to our legs too lol !

  6. Good list. Isn’t the skull crushers for your triceps ? That’s where I feel them. I also like dips because they work chest, triceps, shoulders and upper back. Only recently started doing them. I prefer the compound exercises over the isolation though. I’m mostly into strength, but a little increase in size is always welcomed.

    1. Yeah the skull crushers are for your triceps and since your into strength training do you know that strength and muscle size has a direct correlation.

  7. Hi Andrew,

    I’m a wheelchair dependant and work out on my upper body 2-3 times a week. This information on the biceps is brilliant for me as I have to do everything seated.
    Can you advise me on abs and obliques bearing in mind I am in a wheelchair. I can transfer to a bench, so any advice would be helpful to me.

    Thank you,


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