Build Bigger Arms: Faster!

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You probably already know that there’s no magic formula for bigger and better biceps and triceps. Yes, you have to work for it, but there are ways to pump up in less time than you might think. With the right moves, you can build bulging arms in just two workouts a week.

A Bigger, Better, Faster Workout: The Moves

Bigger Arms: Hammer Curl
For biceps that beg to be displayed in short sleeves, start with a hammer curl. Hold dumbbells so they face your outer thighs. Exhale and bend the elbows, raising the dumbbells until their tips nearly reach your shoulders. Inhale and lower slowly. To see results, men should hit each muscle group with 3-4 different exercises, twice a week, says conditioning specialist Neal I. Pire, MA, CSCS.

Bigger Arms: Preacher Curl
This twist on the biceps curl will also work the deltoids, muscles that give shoulders a chiseled look. Rest the back of your arm on a support pad while holding a dumbbell, palm facing up. Slowly raise the dumbbell, then lower it to the starting position. If any move feels wrong, check with a qualified fitness professional. Depending on your health and physical condition, some exercises may not be recommended.

Bigger Arms: Triceps Pushdown

When building buff arms, don’t neglect the underside. To do the triceps pushdown, grasp the handle with palms facing down and hands 6 inches apart. Keep your upper arms near the sides of your chest. Start with your forearms parallel to the floor. Push the cable down by straightening the arms until your elbows are fully extended, but not locked. Pause and slowly return to the starting position.

Bigger Shoulders: Front Raise
If hulking shoulders are a goal, muscle this exercise into your workout. Do it standing or seated on a bench or stability ball, with weights at your sides. Raise one straight arm to the front, up to shoulder level, while turning your palm towards the floor. Slowly lower back down. Keep an erect torso and neutral wrist position. Using one arm at a time makes it easier to keep the back straight.

Bigger Shoulders: Lateral Raise
This classic move targets the deltoids to create a rounded upper arm. Holding your dumbbells at your sides, contract the abdominals to stabilize your spine. Then sweep both arms up to shoulder level to form a “T.” Keep the arms relaxed and elbows unlocked. Rotate elbows slightly outward to isolate the shoulder muscles. Slowly lower back to the starting position.

A Better, Better, Faster Workout: The Theory

Buff vs. Mr. Universe

The right weight and number of reps for you all depend on your goals, and of course your physical fitness. Beginners can start with 3 sets of 10-15 reps for each exercise — and the last few reps should be difficult.  Those at an intermediate level can…