8 Best Arm Exercises to Grow Massive Arms

 An effective arms workout doesn’t have to be complicated or time-consuming. With the right workout program, you can add inches to your biceps and triceps in just 30 minutes or less each week. Here are 8 best arm exercises to grow massive arms that everyone should be doing during their workouts if they want bigger arms fast.

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1) Bicep curls

Bicep curls target your biceps, and they’re one of eight exercises you should be doing for a well-rounded arm workout. Not only do bicep curls work your arms and shoulders, but they also work other parts of your body. Use 8-10 lb weights. Do 4 sets of 15 reps per set. Start with one minute rest between sets.

2) Dips

If you want big, strong arms, then dips are your best bet. Since they’re a compound exercise, they challenge multiple muscle groups—including your shoulders and triceps—and engage just about every muscle in your upper body. Plus, you don’t need any equipment or training experience to get started; all you need is two sturdy benches of equal height (or steps). But remember: You won’t build arm size with just any dips workout!

3) Chin-ups

This weight-bearing exercise not only works your biceps but also targets your lats, which are located on your upper back. That means that when you complete a chin-up, you’re essentially targeting multiple muscle groups at once. While doing chin-ups, it’s also important that you keep your elbows tucked in and close to your sides as much as possible throughout each repetition. (If you can do more than 10 repetitions, it might be time to switch up your grip.)

4) Decline bench dips

Decline bench dips are an effective exercise for building chest and triceps. To begin, lie face down on a decline bench and place your hands slightly wider than shoulder-width apart on either side of your head with palms facing down. Brace your core and keep it tight throughout each repetition. Slowly lower yourself toward the floor by bending at your elbows until they reach 90 degrees, then push yourself back up. Your forearms should be parallel to each other throughout each repetition.

5) Triceps pushdown with machine

The triceps pushdown machine is a great piece of equipment that will allow you to isolate your triceps and work them hard in a safe way. This is an arm exercise that should be done at least once per week in any arms workout. To start, choose a weight that allows you 12-15 repetitions with good form. You can also use any weight with dumbbells, as long as they are heavy enough for 8-12 repetitions.

6) Pushdowns

Pushdowns are among one of my favorite arms exercises and a mainstay in my own arm workout routine. It's easy, simple, and you don't need any weights! If you have weak wrists or tightness/soreness in your elbows, I would avoid doing them for a few weeks. You can perform pushdowns anywhere with no equipment; it all depends on your intensity level.

7) Dumbbell curls

Curls are a great way to work on biceps, which is why they’re one of my favorite arm exercises. With dumbbells or a barbell, curl up and down in slow, controlled movements. Keep your abs tight and don’t swing—this helps with balance and stability so you can really focus on strengthening your arms. If you have shoulder problems, try using an EZ-bar instead of straight bar because it will take some of the pressure off your shoulder joints.

8) Press

If you’re looking for 8 best arm exercises to grow massive arms, then look no further. Follow these tips and build massive biceps, triceps, and forearms in no time.

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