There are many theories about the best way to raise arms.
Some people say you need to focus on high-level training and actually feel the effects of the burn.
Others say that the key is to train them several times a week.
Still others say that you do not have to train them directly and that you should focus on the main compound movements.
Well, I tried all of the above and more, and I worked with thousands of people. What I have found is that the combination of the above seems to work best.
That is to say, the construction of big arms requires that you perform heavy lifting compound and that you directly train the main muscles of your arm with a training both low and high. And, as with all major muscle groups, you need to focus on weightlifting to best stimulate muscle growth.
1. Curl Barbell
The barbell bar is a must for bodybuilding for more than a century for good reason: it is one of the best complete bicep builders you can do.
2. E-Z Bar Biceps Curl
I will occasionally go to the E-Z Bar variant to give my wrists and elbows a break from the stress imposed by the curve.
3. alternate dumbbell curl
Like the barbell curl, this exercise has proven itself and builds bigger biceps.
4. dumbbell hammer curl
The hammer loop is especially useful for building the brachial biceps (the smallest muscle that helps give your biceps a visual boost).
5. Close-set bench press
If I had to do one triceps exercise, it would probably be the bench press.
It is a compound movement that allows you to safely push heavy trucks and gives a little boost to the development of your chest.
6. Dumbbell Triceps Press
This is one of my favorite exercises for triceps because it allows you to safely press on a heavy weight and overload the triceps.