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What are the best exercises for the arms?

The best exercises for your arms

Do you want to enlarge your arms but don't know which exercises to use?

You've arrived at the right place.

First of all, to get huge arms, you should prioritize your triceps and not your biceps.

The triceps make up the largest part of the arm and they are what will make it stand out.

This doesn't mean that you shouldn't train biceps, on the contrary, after chest training, bicep training must be one of the favorites of many, everyone wants huge biceps.

We've chosen some of the most effective exercises to work your arms and take them to the next level.

Bench press with short grip

The short grip bench press is excellent.

This exercise will work your triceps very effectively and will allow you to move good loads, therefore, it is a good idea to have a partner to accompany you in this exercise so that you can get the most out of it safely. If this is not possible, use the smith machine.

This is a good exercise to use low repetitions and give your triceps a good treatment, but be prepared for the pain the next day.

Bench press short catch
Bench press short catch

Tricep with bar to forehead

Another very good exercise for the triceps that, done consistently, and without cheating, will bring you good results.

Put on a challenging weight for yourself, do 3 to 4 sets with at least 6 repetitions and get ready to see your triceps grow.

tricep with barbell to forehead
Tricep with barbell to forehead


To finish the triceps exercises, do the bottoms.

Dips are a very good exercise for working this muscle, although for more advanced athletes the ideal is to use weight instead of doing 200 repetitions.

Pay attention when performing the exercise to avoid injuries, more specifically to the shoulder, and perform the exercise in a controlled manner and not as an acrobatic movement.

The grip should be narrow to reduce chest work and increase triceps work.


Dumbbell bicep curl

To start biceps exercises, nothing like the famous curl with dumbbells.

This is an exercise that will allow you to use a significant load, and as it is done with dumbbells, it will give you good control of the movement and you will feel the muscle being worked.

Use at least 8 repetitions for each arm and at least 3 sets.

Obviously, bending your back is cheating, but you already know that.

Dumbbell bicep curl
Dumbbell bicep curl

Concentrated curl with bar

After the dumbbell curl, we move on to the concentrated barbell curl.

Here the movement will not allow you to use loads as high as the standing curl with dumbbells, but the biceps work will be more focused.

Control your weight, especially in the negative phase, instead of letting your weight control you.

Obviously, no half repetitions.

Concentrated curl with bar
Concentrated curl with bar

Short grip lifts

Finally, the elevations.

Pull-ups are best known for their work on the lats, but if you use a shorter grip you will significantly increase arm recruitment and just do a series of this movement to confirm this.

If you can put weight on this exercise, do it.

How to put weight on this exercise?

With a belt or asking someone to put a dumbbell on your legs, get creative.

Short grip lifts
Short grip lifts


There are no magic exercises, but there are superior exercises and inferior exercises, and this is a list of some of the best ones you can do for your arms.

Don't expect miracles from these exercises if you don't follow them with good nutrition, or even perform them well.

Furthermore, you don't need to include them all, plan your training well and fit them in to improve your training.

Obviously, be consistent.

Would you add any exercises to this list?

Tell us which one in the comments area.

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