Q:

How can I get big arms?

A:

Quick Answer

The muscles involved in increasing arm size are the biceps, triceps and forearms. To get bigger arms, do a workout that targets those muscle groups. Allow a rest period of two days between workouts. This is an ongoing process that will likely take weeks or months for visible results.

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Full Answer

  1. Do four sets of spider curls for biceps

    Set a weight bench at a 45-degree angle. Lean chest-first against the bench with a curl bar within reach. Grab the curl bar and curl the arms up without raising the elbows. Repeat between six to 15 curls per set.

  2. Perform three sets of triceps presses

    Sit on a bench with back support. Use a dumbbell as heavy as you can lift. Grasp the dumbbell with both hands and hold it over the head so that the palms are top-most and the weight rests on them. Lower the dumbbell behind the head and back up in a smooth motion. Repeat eight to 10 presses per set.

  3. Do three sets of reverse barbell curls for the forearms

    Start by standing with a barbell held at a shoulder-width apart. Keep the elbows close to the torso and the palms facing down. Keep the upper arms stationary while curling the barbell up. Contract the biceps and breathe out. Make sure only the forearms are moving. Repeat 15 curls per set.

  4. Add chin-ups for all-over arm work

    Perform three sets of four to eight chin-ups with the hands only 8 inches apart. This works all the major arm muscles, in addition to back and shoulder muscles.

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Related Questions

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    How do you do reverse bicep curls?

    A:

    To perform a reverse biceps curl, grasp a barbell or a pair of dumbbells using an overhand grip with your palms facing toward your body, and slowly curl the weight up to your shoulders using the muscles in your forearms and biceps. Hold at peak contraction for a moment, and then lower the weight in a controlled manner back to the starting position. Perform one to three sets of eight to 16 repetitions.

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    How do your biceps and triceps raise your arm?

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    The biceps and triceps muscles are used to bend and extend the arm, while the deltoids are the muscles that lift the arm. When the bicep muscle contracts or flexes, it bends the forearm toward the shoulder. When the tricep flexes, it extends the forearm, straightening the arm. The bicep and tricep do not contract simultaneously. When one muscle is contracted, the other relaxes.

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    What are examples of flexor and extensor muscles?

    A:

    The Clermont College Biology Department lists examples of flexor muscles as the biceps brachii and the hamstrings, and some examples of extensor muscles are the triceps brachii, the quadriceps femoris and the gastrocnemius. One of the most well-known extensor muscles is the Achilles tendon.

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    How can I get bulging biceps?

    A:

    The healthiest way to get bulging biceps is to build muscles through workouts that focus primarily on the biceps, while also strengthening the deltoids and triceps. Weight training builds both strength and muscle mass over time. Practice weight training for the upper arms two to three days a week.

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