12 Arm Crushing Exercises for MASSIVE GROWTH

Arm training is an important aspect of bodybuilding and fitness. Building bigger, stronger arms not only improves the overall appearance of your physique, but also increases your strength and power in other exercises. In this article, we will discuss 12 arm exercises that can help you achieve massive growth.

1. Barbell Curls

The barbell curl is a classic exercise for building the biceps. Start by standing with your feet shoulder-width apart, holding a barbell with an overhand grip. Keep your elbows close to your sides and curl the bar towards your shoulders, squeezing your biceps at the top of the movement. Lower the bar back down slowly and repeat for the desired number of reps.

2. Standing Dumbbell Curls

This exercise is similar to the barbell curl, but using dumbbells allows for a greater range of motion and isolates each arm. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Curl the dumbbells towards your shoulders, squeezing your biceps at the top of the movement. Lower the dumbbells back down slowly and repeat for the desired number of reps.

3. Hammer Curls

Hammer curls are a variation of the standing dumbbell curl that targets the brachioradialis muscle, which is located on the outer portion of the upper arm. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Curl the dumbbells towards your shoulders, keeping your palms facing each other. Lower the dumbbells back down slowly and repeat for the desired number of reps.

4. Close-Grip Bench Press

The close-grip bench press is an exercise that targets the triceps, which make up the majority of the mass of the upper arm. Start by lying on a flat bench with your feet flat on the floor. Grasp the barbell with a close grip (around 6 inches apart) and lower the bar towards your chest. Push the bar back up to the starting position, fully extending your arms. Repeat for the desired number of reps.

5. Tricep Dips

Tricep dips are a bodyweight exercise that targets the triceps. Start by sitting on the edge of a bench or chair, with your hands grasping the edge behind you. Lower your body down towards the floor, keeping your elbows close to your body. Push yourself back up to the starting position, fully extending your arms. Repeat for the desired number of reps.

6. Pull-Ups

Pull-ups are a compound exercise that targets the biceps, forearms and the back. Start by grasping a pull-up bar with an overhand grip, hanging at arm's length. Pull yourself up towards the bar, keeping your elbows close to your body. Lower yourself back down to the starting position, fully extending your arms. Repeat for the desired number of reps.

7. Chin-Ups

Chin-ups are a variation of pull-ups that target the biceps more directly. Start by grasping a pull-up bar with an underhand grip, hanging at arm's length. Pull yourself up towards the bar, keeping your elbows close to your body. Lower yourself back down to the starting position, fully extending your arms. Repeat for the desired number of reps.

8. Standing Cable Curls

Standing cable curls are a variation of the barbell curl that allows for constant tension on the biceps. Start by standing in front of a cable machine with a straight bar attached. Grasp the bar with an overhand grip and curl it towards your shoulders, squeezing your biceps at the top of the movement. Lower the bar back down slowly, making sure to keep tension on the biceps throughout the entire movement. Repeat for the desired number of reps.

9. Cable Tricep Pushdowns

Cable tricep pushdowns are an exercise that targets the triceps and can be done using a cable machine. Start by attaching a straight bar or rope to the cable machine. Grasp the bar or rope with an overhand grip and stand facing the machine. Keeping your elbows close to your body, push the bar or rope down towards your thighs, fully extending your arms. Slowly release the bar or rope back up to the starting position, keeping tension on the triceps throughout the entire movement. Repeat for the desired number of reps.

10. Cable Hammer Curls

This exercise is similar to the hammer curls but using a cable machine. Start by attaching a straight bar or rope to the cable machine. Stand facing the machine, and grasp the bar or rope with a neutral grip. Curl the bar or rope towards your shoulders, keeping your palms facing each other. Lower the bar or rope back down slowly, keeping tension on the brachioradialis throughout the entire movement. Repeat for the desired number of reps.

11. Diamond Push-Ups

Diamond push-ups are a variation of the traditional push-up that targets the triceps more directly. Start in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower yourself down towards the floor, keeping your elbows close to your body. Push yourself back up to the starting position, fully extending your arms. Repeat for the desired number of reps.

12. Reverse Barbell Curls

Reverse barbell curls are a variation of the traditional barbell curl that targets the forearms more directly. Start by standing with your feet shoulder-width apart, holding a barbell with an underhand grip. Keep your elbows close to your sides and curl the bar towards your shoulders, squeezing your forearms at the top of the movement. Lower the bar back down slowly and repeat for the desired number of reps.

Incorporating these exercises into your arm training routine can help you achieve massive growth in your biceps, triceps, and forearms. Remember to always use proper form, and to progressively increase the weight and reps as you get stronger. With consistency and dedication, you can achieve the massive arms you've always wanted.