Want to learn how to build monster arm muscle in time for summer? Strong arms both look and feel good in and out of your favorite shirt and are fun to show off.
Below, we’ve compiled five awesome moves that will help you build your arms, but first a few tips about protecting yourself at the gym:
- Protect your hands when training by wearing weight lifting gloves to avoid small cuts or calluses. Gloves also keep your hands sweat-free and prevent the weights from slipping.
- Remember to stay hydrated and use a weight load that fatigues your muscles.
- If you are new to the gym, bring a friend or training partner for motivation or spotting.
Now, to get started targeting your biceps and triceps and learn how to build your arm muscle, try two to three sets of eight to ten reps of these five monster moves.
How to Build Arm Muscle with 5 Monster Moves
- Barbell Biceps Curls: Feel the pump with these barbell curls. Stand tall and hold a barbell in both hands. Extend arms along the front of your body so the backs of your hands are resting on your upper thighs. Exhale, bend your elbows and raise the bar toward your shoulders. Pause at the top and then inhale as you slowly lower to the starting position.
- Reverse Barbell Preacher Curls: Blast biceps and forearms by changing your hand position with this move. Position elbows about halfway down the preacher curl bench and approximately shoulder-distance apart. Extend arms to reach toward the bar. Grasp the bar with your gloved-hands facing down. Exhale, bend elbows and raise the bar to shoulder height. Pause for one second and then inhale and slowly lower the bar to the starting position.
- Lying Triceps Extensions: Lie face up on a flat bench to perform lying triceps extensions. Extend your arms up from your chest and hold onto an EZ-curl bar with palms facing forward. Keep your elbows close together as you slowly bend them and lower the weight behind your head. Exhale and straighten your arms to return to the starting position.
- Straight Bar Extensions: Attach a straight bar to the top of a cable system. Grasp the bar with palms facing up. Tuck your elbows into your sides so your forearms are parallel to the floor. Exhale and straighten your arms until the backs of your hands are against your legs. Inhale and slowly return to the start position.
- Rope Pull-Downs: Attach a rope to the top of a cable system. Grasp near the bottom of the rope with your palms facing in. Bend your elbows to a 90-degree angle and keep them close to your sides. Exhale, then straighten your arms. Inhale and slowly return to start.