Big arms: the 6 best exercises and 3 supersets for building volume

Looking for big arms without spending hours in the gym? Good news: a simple, regular plan based on safe movements makes all the difference. That way, you’ll know what to do and when to do it.

Aiming for the big guns: methods and realities

The magazine highlights 6 major exercises targeting biceps and triceps. The idea is clear: building big arms requires a solid, repeated foundation. What’s more, technique takes precedence over load, especially at the start.

Effective training is based on measured, progressive volume. As a general rule, aim for 8 to 12 repetitions, with clean, controlled execution. Consequently, keep 60 to 90 seconds of rest between sets to maintain intensity.

Basic movements for biceps and triceps

Barbell or dumbbell curls, supinated pull-ups and dips remain mainstays. These movements cover elbow flexion and elbow extension, the two engines of big arms. On the other hand, avoid chest thrusts, which rob the muscles of their work.
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The muscle responds to regularity, not urgency”

For the biceps, alternate supinated and neutral grips to activate the forearm differently. For triceps, play with angles: overhead extensions, on the bench or on the pulley. What’s more, full amplitude enhances progress and limits compensation.

Control the downstroke for two seconds, then pull up smoothly. Keep your elbows close to your body on most exercises. Also, stop at 1-2 reps of total fatigue to secure form and continue building big arms.

• Putting technology before load
• Controlled repetitions, full amplitude
• Progression planned week by week
• Sufficient rest between sets
• Simple, easy-to-read logbook

Session plan inspired by the 6 exercises

Start with a targeted warm-up lasting 5 to 8 minutes. Then add two light sets of your first movement. This way, your joints are ready and your grip is stable for working the big arms.

Typical structure: a pull-up movement (supine pull-ups or curl bar), an extension movement (bench press or dips), then a guided variation (pulley or incline). What’s more, aim for 3 to 4 sets per exercise, and leave plenty of room for improvement. As a result, progress becomes sustainable over the weeks.

On the load side, increase by 1 to 2 kg or +1 repetition when form is solid. On the other hand, if speed slumps, reduce the day’s ambition. Also, make a note of each session: this simple follow-up helps you to get big arms without improvisation.

Techniques, tempo and pain prevention

Place the wrists neutral and squeeze the shoulder blades before pulling. Maintain a readable tempo, e.g. 2-0-2. This protects the elbows and loads the muscle, not the tendons.

If elbow discomfort occurs, replace the straight bar with an EZ bar or dumbbells. In addition, reduce the painful amplitude, then gradually reintroduce it. As a result, training remains productive and your big arms keep moving.

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Progression, nutrition and follow-up for lasting results

Organize 2 to 3 upper-body sessions per week, at least 48 hours apart. This way, you build up volume without exhausting recovery. What’s more, many people see visible changes in 8 to 12 weeks when you’re consistent.

Simple diet: daily protein intake of around 1.6 to 2 g/kg, hydration, and a slight caloric surplus if you’re aiming for mass gain. On the other hand, if your waistline climbs too quickly, reduce your calorie intake by 100 to 200 kcal. As a result, you’ll be gaining more muscle to give you really big arms.

Finally, plan a lighter week every 4 to 6 weeks. Keep track of your loads, sleep and energy levels. That way, you can adapt the plan and keep the momentum going, right up to the big arms you have in mind.

• Big arms