5 new moves for bigger arms
Want bigger, stronger arms? These five essential exercises will target both your biceps and triceps, giving you the impressive arm size and definition you’ve been aiming for, says New Body Plan’s fitness editor Joe Warner
Building bigger, stronger arms is all about choosing the right exercises to target your biceps and triceps effectively. While dumbbell curls are great for hitting your biceps, and cable pressdowns are good for targeting your triceps, these popular options lack some of the big-hitting muscle-building potential of some other key arms exercises. So if you’re keen to add serious size and strength to your biceps and triceps, consider adding these powerhouse moves to your next upper-body gym workout to deliver the results you want.
1. Barbell Curl
Muscles worked:
Biceps brachii, brachialis, brachioradialis
Why it works:
The barbell curl is a classic and highly effective exercise for building bigger biceps. It allows you to lift heavier weights than with dumbbells, making it great for building mass. Plus, the bar keeps your wrists in a stable position, reducing the risk of injury.
How to do it:
* Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
* Keep your elbows close to your torso and curl the bar towards your chest by contracting your biceps.
* Lower the barbell slowly, fully extending your arms at the bottom.
* Perform 3-4 sets of 8-12 reps.
2. Triceps Dips
Muscles worked: Triceps brachii, chest, shoulders
Why it works: Triceps dips are a bodyweight exercise that targets all three heads of the triceps, giving you an effective way to build muscle size and strength. It also engages the shoulders and chest, adding a compound benefit to the movement.
How to do it:
* Position your hands on the edge of a bench or parallel bars, arms straight, and feet extended in front of you.
* Lower your body by bending your elbows, going as low as you can while keeping your back close to the bench.
* Push back up to the starting position by engaging your triceps.
* Perform 3-4 sets of 8-12 reps.
3. Hammer Curl
Muscles worked: Biceps brachii, brachialis, brachioradialis
Why it works: The hammer curl is excellent for building arm thickness because it targets not only the biceps but also the often-overlooked brachialis and forearm muscles. The neutral grip is easier on the wrists and allows for a strong contraction.
How to do it:
* Stand with a dumbbell in each hand, arms fully extended by your sides, and palms facing your torso.
* Curl the weights up while keeping your palms facing inward (neutral grip).
* Slowly lower the weights back to the starting position.
* Perform 3-4 sets of 8-12 reps.
4. Close-Grip Bench Press
Muscles worked: Triceps brachii, chest, shoulders
Why it works: This variation of the bench press shifts the focus onto your triceps while still engaging your chest and shoulders. By keeping your grip narrow, you can maximise triceps activation and increase arm size and strength.
How to do it:
* Lie on a bench, holding a barbell with your hands shoulder-width apart.
* Lower the bar slowly towards your chest while keeping your elbows tucked in close to your body.
* Push the bar back up by extending your arms, focusing on squeezing your triceps at the top.
* Perform 3-4 sets of 6-10 reps.
5. Overhead Dumbbell Triceps Extension
Muscles worked: Triceps brachii (long head)
Why it works: This exercise isolates the long head of the triceps, giving you a full stretch and contraction, which is key for increasing triceps mass. The overhead position forces your triceps to work harder, leading to greater strength gains.
How to do it:
* Sit or stand, holding a dumbbell with both hands above your head, arms fully extended.
* Lower the dumbbell behind your head by bending at the elbows, keeping your upper arms stationary.
* Raise the dumbbell back to the starting position by contracting your triceps.
* Perform 3-4 sets of 8-12 reps.
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