How to Build Bigger Arm in 3 weeks

Having larger, stronger arms might increase your self. Arms that are muscular can also indicate athleticism and strength. Your first step toward stronger biceps, triceps, and forearms is to click on this article. Each of these arm workouts targets the most muscle fibres to help you achieve your goals, proving that any piece of equipment, in the right hands and with the correct arm workout, can help you create bigger, thicker arms.

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Top 10 exercise to Build Bigger Arm

1. Incline Bicep Curl

Sit on an incline bench and grip a dumbbell at arm’s length in each hand. Curl the dumbbell with your biceps until it reaches your shoulder, then lower it to your side and repeat.

Why: Be careful: this position isolates the biceps and prevents the stress from being shared by other muscles. By moving your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, you can engage the entire muscle, a range of motion not available in other arm exercises.

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2.Concentration curl

The efficiency of eight distinct types of biceps exercises was compared by researchers. The concentration curl was the one that resulted in the most muscular activation.

According to the study’s authors, it’s the most effective bicep workout because it isolates the biceps better than any other.

To do a concentration curl:

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  1. Sit at the end of a flat bench with your legs open in a V shape.
  2. Grip a dumbbell with one hand and lean forward slightly.
  3. With your palm facing your center, rest your elbow against the inside of your thigh.
  4. Rest your other hand or elbow on the other thigh for stability.
  5. While keeping your upper body still, curl the weight slowly toward your shoulder.
  6. As you lift, turn your wrist slightly so that you end the curl with your palm facing your shoulder.
  7. Pause for a moment, allowing yourself to feel the effort in your bicep, and then slowly lower the weight. Don’t rest it on the floor, though, until your final repetition.
  8. Repeat 12 to 15 times, then switch arms.

3. Use tempo training

Lifting an object from point A to point B isn’t the same as weight training. Lifting at a faster pace will help you create bigger arms. Make sure you use a four-digit tempo code (detailed in our training plan below). The first digit indicates how long it takes to lower the weight, the second indicates how long it takes to pause at the bottom of the lift, the third indicates how long it takes to lift the weight, and the fourth indicates how long it takes to halt at the peak of the action.

4. Twisting Dumbbell Curl

How to: Hold a dumbbell in each hand at your side with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders alternately, twisting your palms to face your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat.

Why: The twist brings your forearm into play. It won’t hit your biceps as hard as other arm exercises, but when you’re squeezing sets in over lunch this move will hit more of your arm in less time.

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5. Stretch to grow

This isn’t about attaching yourself to the front of a car as Stretch Armstrong did (who admittedly had sizeable guns). Stretching and flexing your biceps and triceps is crucial for growth signalling. Increased biceps exercise paired with desk-bound employment requires adequate stretching; otherwise, the biceps tendon may get overly tight and shortened, causing your shoulders to rotate internally and giving the impression that your arms aren’t as big as they are.

6. Cable curl

Cable curls can be done in a variety of ways. You can utilise a low pulley machine with a handle attached to a cable. You can also use a resistance band provided one end of the band can be safely tied to something strong.

For a standing one-arm cable curl:

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  1. Stand a couple of feet from the pulley machine, and grasp the cable handle with your palm facing forward and your elbow close to your side.
  2. Place the foot opposite your curling hand a little in front of your other foot for better balance.
  3. Slowly curl your arm, bringing your palm toward your shoulder.
  4. Hold the curl up for a moment and feel the exertion in your bicep.
  5. Slowly lower the handle to the starting position.
  6. Do 12 to 15 repetitions, then switch arms.

7. Consume plenty of protein

You should acquire enough protein in your diet to enhance the growth of any muscle you want to grow. Every day, the American College of Sports Medicine recommends 1.4 to 2 grammes of protein per kilo of bodyweight. Amino acids, which are the building blocks of protein, aid in the repair of muscle tissue after training, resulting in enhanced growth.

8. Barbell curl

It’s crucial to keep your back straight and only move your arms when performing this basic biceps exercise. Because you want your biceps to perform all of the efforts, you might need to start with a smaller weight at first.

To do a barbell curl:

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  1. Stand with your feet about shoulder-width apart.
  2. Hold the barbell with your arms at your side, palms facing out.
  3. While exhaling, slowly curl the barbell up toward your chest. Keep your chest still, using only your arms to lift the barbell.
  4. Hold the position for a second, then slowly lower the barbell to its starting position.
  5. Repeat 12 to 15 times.

9.Underhand Seated Row

Bend your knees and grab the bar in an underhand grip with your shoulders shoulder-width apart. Lean back slightly while keeping your back straight, then drive the bar towards your belly button with your back muscle. Rep with the bar in the starting position.

Why: If you’re looking to bulk up your biceps, this is a better option than bodyweight movements because it doesn’t require a squat rack.

10. Chinup

The chinup requires a sturdy chinup bar that’s high enough off the ground that your feet won’t touch the floor when your arms are extended.

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To do a chinup:

  1. Stand under the chinup bar, and reach both arms up so that your palms are facing you.
  2. Grab the bar with both hands. You may need to jump or step up to reach the bar.
  3. With a firm grip and your thumbs wrapped around the bar, steady your body. It may help to cross your legs for more stability.
  4. While exhaling slowly, pull your body upward by bending your elbows.
  5. Keep your elbows in front of you as you focus on letting your biceps pull you up to where your chin meets the bar.
  6. Pause for a moment, then slowly lower yourself to the starting position before repeating the move again.

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