The best workouts for your arms

Biceps, triceps, and shoulders. These are the most commonly trained arm muscles. So many different exercises, but which are the most effective? These are the best exercises for muscular arms.

Biceps exercises

When people talk about muscles, they often mean the biceps. The biceps are a muscle in the upper arm. They're essential for training your arms. But what exercises will give you big biceps?
These are some simple exercises that will make your biceps grow like crazy!

Dumbbell curl

The dumbbell curl is a well-known exercise in the sports world. It's a very simple yet effective way to build biceps.

For this exercise, you sit on a bench with a backrest. Hold a dumbbell in each hand and let your arms hang alongside your body. One by one, bend your arms and rotate your wrists outward. Squeeze your biceps as the dumbbell approaches your chest. Then, slowly lower them back down, one at a time.

This exercise consists of 3 sets of 8, 10 and 20 repetitions in succession.

Concentration curl

Sit down with your feet slightly wider than shoulder-width apart. Lean your back slightly forward, but remain straight throughout the exercise. Grab the dumbbell and place your elbow on the inside of your thigh. Do this to prevent your shoulders from moving during the exercise. Begin the exercise with straight arms. Raise the dumbbell to about shoulder height and squeeze your biceps at the end of the movement. Slowly lower the dumbbell.

This exercise consists of 3 sets of 10, 10, and 12 repetitions. You can also set a timer for 30 seconds and do as many repetitions as possible with one hand to make your biceps grow even faster and bigger.

EZ-bar curl

The EZ bar curl is also a good exercise for your biceps. Hold the EZ bar in your hands and place your feet hip-width apart. Keep your shoulders still throughout the movement. Bring the EZ bar toward your chest, keeping your elbows against your sides. Then slowly lower your arms.

This exercise consists of 3 sets of 8, 10 and 12 repetitions in succession.

You can, of course, purchase the dumbbells you'll use for this series of exercises from Gorilla Sports! Check out the dumbbells on our website.

Triceps exercises

An important muscle that not enough people think about is the triceps. The triceps is the muscle at the back of your upper arm and accounts for about 60% of your arm's mass. Therefore, the triceps are a key factor in increasing your arm's size.

Triceps dips

You can perform the tricep dip on a bench. Stand with your back to the bench and rest your hands on the edge. Place your feet forward, stretching your body. Then slowly lower your body. Sink as deeply as possible and then slowly rise back up. You should now be suspended above the ground. Keep your legs straight throughout the exercise.

This exercise consists of 3 sets of 12, 10 and 10 repetitions in succession

Skullcrusher / lying tricep extension

For this exercise, you lie on your back on a flat bench. Make sure your head is also resting on the bench. Grab two dumbbells and extend your arms above your head. Slowly lower them towards your ears until your arms are at a 90-degree angle. Be realistic about the weight you use with this exercise. We don't want it to turn into a skull crusher!

This exercise consists of 3 sets of 8, 10, and 10 repetitions. Also train with lighter weights for this exercise .

Seated dumbbell tricep extension

The seated dumbbell tricep extension is, as the name suggests, the seated version of the skullcrusher exercise above. You sit on a bench with a backrest and grab two dumbbells. Extend your arms above your head and slowly lower them behind your head towards your neck.

This exercise consists of 3 sets of 8, 10, and 12 repetitions. Use a lighter weight each time.

A good weight bench for your exercises is essential. Browse our weight benches to see if there's something for you. Our wide selection means we have a great product for every budget!

Shoulder exercises

Besides training your biceps and triceps, training your shoulders is essential. Muscular shoulders give you a broader upper body, creating a beautiful athletic build.

Military press

You can perform the military press with dumbbells or a barbell. The choice is yours, of course. Grab two dumbbells or a barbell and stand upright. Place your hands next to your face at shoulder height. Then extend them above your head and lower them. It's very important to lower your arms in a controlled manner. You can also perform this exercise while seated on a bench with a backrest.

This exercise consists of 3 sets of 8, 10 and 12 repetitions in succession.

Bent-Over raise

Perform this exercise standing with your feet hip-width apart. Bend forward, keeping your back and neck straight. Hold two dumbbells vertically and bend your knees slightly. Push your chest forward slightly and then raise your arms until they are parallel to your torso. Keep your elbows slightly bent as you raise your arms.

This exercise consists of 3 sets of 8, 10, and 12 repetitions. During the exercise, you use progressively lighter weights for each set.

Arnold press

This exercise was invented by Arnold Schwarzenegger back when he was still training hard. It's similar to the military press, but it's definitely different. You sit on a bench with a backrest and grab two dumbbells. Place your hands palms inward, just in front of your shoulders. Then extend your arms upward and rotate them simultaneously, ending with your palms facing outward. As you lower back down, rotate back down, and so on.

This exercise consists of 3 sets of 8, 10 and 12 repetitions in succession.

Many athletes combine different muscle groups in each workout. For example, you might combine chest with shoulders and triceps. Back is often combined with biceps and abs. Finally, hamstrings, quadriceps, and calves are often trained together.

Remember to take plenty of rest between sets. Don't rest too long; rest for about 30 seconds.

With these arm workouts, you'll get the biggest arms. GOOD LUCK!