A male athlete curls PowerBlock adjustable dumbbells from a seated position.

Tips and Exercises to Develop Bigger Arms

How to Get Bigger Arms

Not only are strong arms practical for everyday tasks, but they’re also one of the first visual signs of being fit. Therefore, big arms are a common goal of bodybuilders, athletes and general fitness buffs. If you’re having trouble building arm mass, this PowerBlock guide can assist with getting bigger, stronger arms.

Best Tips for Bigger Arms

  • Make your arms a priority. Work your arms with the same fervor as your legs, back and core. Simply adding one arm exercise per routine or one set per week can accelerate growth. Consider putting these exercises earlier in your routine so you have more energy for them.
  • Stick to your routine. Don’t be in a hurry to switch things up. Arm strength takes time, and doing the same exercises regularly lets you track progress. You should primarily consider changing arm exercises if you hit a plateau.
  • Remember to work all the arm muscles. There are many major arm muscles, and underworking any of them can limit mass and cause stability issues. Give the biceps, triceps, forearms and shoulders their proper due for the best results.

The Bigger Arms Workout

Now you need the right exercises to make your arms grow. Consider adding these exercises, doing 2-3 sets of 8-12 reps for each, to build complete arm strength.

 

fit athlete performing a hammer curl with PowerBlock adjustable dumbbells

Dumbbell Hammer Curls

Muscles Worked: Biceps brachii (long head), forearm flexors

  • Stand shoulder-width with a dumbbell in each hand and palms facing inward.
  • Raise both dumbbells by hinging at the elbows until your thumbs reach your shoulders.
  • Pause for a second while squeezing the biceps, then lower the weights back to the starting position.

Close-Grip Bench Press

Muscles Worked: Front deltoids, lateral and medial triceps, upper chest

  • Lie back on a workout bench with a dumbbell in each hand.
  • Hold the weights straight above your chest with hands just over shoulder-width.
  • Slowly lower the weights to the mid-chest while keeping your elbows tucked.
  • Press the weights upward until the arms are straight.

Lateral Raises

Muscles Worked: Side deltoids, front deltoids, upper trapezius

  • Stand shoulder-width with a dumbbell in each hand, arms straight and palms facing inward.
  • Raise the weights out to the sides until your arms are parallel to the ground.
  • Slowly lower the weights back to the starting position.

Triceps Kickbacks

Muscles Worked: Lateral triceps, deltoids

  • Stand in a split stance with a dumbbell in each hand and palms inward.
  • Hinge forward at the hips while maintaining a straight back and tightening the core.
  • Tuck your upper arms and hinge at the elbows to form a 90-degree angle.
  • Extend the dumbbells behind you until the arms are straight, keeping your elbows tucked in.
  • Switch the forward foot with each set.

 

woman performing an assisted chin up

Chin-Ups

Muscles Worked: Biceps, forearm flexors, rear deltoids, abs, upper back

  • Grasp an overhead bar or chin-up bar with an underhand grip and your hands just over shoulder-width.
  • Lower yourself until your arms are straight and bend your knees so your feet aren’t touching the ground.
  • Pull yourself upward until your upper chest touches the bar.
  • Lower yourself back down.