In the quest for bigger arms, the bicep curl has long been a go-to exercise for many. However, focusing solely on bicep curls can limit your growth potential. For those looking to add significant size to their arms, incorporating a variety of exercises that target not just the biceps but also the triceps and the muscles of the shoulders can lead to more balanced, comprehensive arm development. Here are five exercises that, when added to your routine, can be more effective than bicep curls for building arm size.
1. Close-Grip Bench Press
The close-grip bench press is a powerful exercise for targeting the triceps, which make up two-thirds of the arm. By bringing your grip in closer than a traditional bench press, you shift the focus from the chest to the triceps, leading to increased arm size and strength.
- How to Perform:
- Lie on a bench with your feet flat on the ground. Grip the barbell with your hands slightly narrower than shoulder-width apart.
- Lower the bar slowly towards your chest, keeping your elbows close to your body.
- Press the bar back up to the starting position, focusing on using your triceps to move the weight.
2. Chin-Ups
Chin-ups not only engage your biceps but also work your lats and other muscles in your back, making them a superior exercise for overall upper-body strength and size.
- How to Perform:
- Grab the pull-up bar with a shoulder-width, underhand grip.
- Pull yourself up until your chin is over the bar, keeping your core tight and elbows close to your body.
- Lower yourself back down with control.
3. Dips
Dips are an effective compound movement that targets the triceps, chest, and shoulders, contributing to a more comprehensive arm development.
- How to Perform:
- Use parallel bars and grip them with your hands at about shoulder-width apart.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back up to the starting position, focusing on using your triceps.
4. Diamond Push-Ups
Diamond push-ups specifically target the triceps and are a great way to build arm strength without any equipment.
- How to Perform:
- Start in a traditional push-up position but with your hands together under your chest, forming a diamond shape with your fingers.
- Lower yourself to the ground, keeping your elbows close to your body.
- Push back up to the starting position, focusing on engaging your triceps.
5. Hammer Curls
While traditional bicep curls focus on the biceps brachii, hammer curls target the brachialis, a muscle that lies beneath the biceps muscle. Developing the brachialis can push your bicep up higher, creating the appearance of bigger, fuller arms.
- How to Perform:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Keeping your upper arms stationary, curl the weights up to your shoulders.
- Lower the dumbbells back down with control.
Incorporating These Exercises
To maximize arm growth, incorporate these exercises into your routine alongside direct bicep work. Aim for a balanced approach, targeting all the major muscle groups in your arms with a variety of movements. Remember, consistency, proper form, and gradual increases in weight and intensity are key to adding size to your arms. Additionally, paying attention to recovery and nutrition will support your muscle-building efforts. By diversifying your arm workouts beyond just bicep curls, you'll be on your way to achieving more substantial and balanced arm development.
