10 Best Arm Exercises to Force More Muscle Growth

Increase your arm’s size and strength with these exercises.

Looking forward to your next arm workout? Are you sure you have been doing the best movements possible to increase your strength? If not, check out this list of the 10 best arm exercises to force more muscle growth from Max Posternak.

Max Posternak is the founder of Gravity Transformation with over 5.5 million YouTube subscribers. Although he usually focuses on weight loss tips, he is also a fitness coach who knows how to improve one’s body.

Max Posternak explains that if one were to closely examine their arm, they’d discover that their tricep constitutes about 60 per cent of their upper arm size. The remaining 40% is shared between the brachialis and bicep muscles.

Posternak emphasizes the significance of training and developing these three muscles to achieve larger arms. While various creative methods exist to target these muscles, he acknowledges that specific exercises are undoubtedly more efficient and quicker in producing results. These exercises have withstood the test of time due to their effectiveness.

Source: Julia Larson on Pexels

10 Best Arm Exercises to Force More Muscle Growth

Posternak proceeds to enumerate ten essential arm exercises for optimal results. He also delves into workout programming principles such as supersets and drop sets, which help in devising a potent arm workout routine.

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Beginning with the primary bicep exercise, he introduces the barbell bicep curl. This exercise stands out due to its capacity to handle heavy weights and stimulate biceps with both arms engaged. He advises varied grips for targeting different areas of the biceps.

Continuing, Posternak discusses the dumbbell spider curl. This exercise, performed on an incline bench, offers an extended range of motion and constant tension for effective bicep engagement. He emphasizes proper posture to avoid mistakes. Posternak introduces the barbell close grip floor press, underscoring its ability to limit motion, creating greater tricep involvement.

Posternak moves on to the skull crusher exercise, suggesting an incline variation to enhance stretch and contraction. Furthermore, he discusses the dip exercise, highlighting its capacity to stimulate the triceps. He advocates for progressively adding weights to bodyweight dips for maximal gains.

how to perform reps for more muscle growth Drop Sets vs Normal Sets for Muscle Growth Muscle Building MistakeSource: Photo by Andres Ayrton from Pexels

Posternak shifts to the dumbbell bicep concentration curl, emphasizing its effectiveness in building bicep mass and rectifying imbalances. He explains the setup and execution, focusing on correct arm placement. He then describes the dumbbell kickback exercise, suggesting a modification that enhances tension – by planting your elbow on the bench instead of your hand to get your body lower and increase the amount of tension on the triceps.

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Next, Posternak introduces the chin-up exercise, which engages the biceps significantly with its underhand grip. He discusses progressions from bodyweight to weighted chin-ups. He then enumerates the tricep push-down, a cable exercise that effectively targets the triceps.

Lastly, Posternak details the EZ-bar preacher curl, praising its effectiveness in isolating biceps. He provides a step-by-step guide on proper execution and technique.

And how would you do these exercises in an arm’s workout? Posternak recommends supersetting bicep and tricep exercises, and combining heavy-weight and burnout sets for maximum gains.

For more detailed information on each exercise, how to perform them and mistakes to avoid, watch the video below.

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Training and strengthening your arms offer numerous benefits that extend beyond just the aesthetics. Here are some of the key advantages:

  1. Functional Strength: Strong arms contribute to improved overall functional strength, making everyday activities like carrying groceries, lifting objects, and performing household tasks much easier.
  2. Enhanced Athletic Performance: Strong arms are essential for many sports and physical activities, such as throwing, swinging, pushing, and pulling. Increased arm strength can lead to better performance in sports like basketball, tennis, rock climbing, swimming, and more.
  3. Injury Prevention: Strengthening your arms can help stabilize your shoulder joints, reducing the risk of injuries and imbalances. This is particularly important for activities that involve repetitive movements or strain on the shoulder region.
  4. Bone Health: Resistance training, which includes arm exercises, has been shown to increase bone density. Stronger bones are less prone to fractures and osteoporosis, especially as you age.
  5. Metabolic Boost: Muscle tissue burns more calories at rest than fat tissue. Developing arm muscles can contribute to an increased metabolic rate, aiding in weight management and fat loss.
  6. Improved Posture: Strong arms, particularly the muscles of the upper back and shoulders, can help support better posture by counteracting the effects of prolonged sitting and poor posture habits.
  7. Boosted Confidence: Developing muscular arms can enhance your self-esteem and body image, leading to increased confidence and a positive self-perception.
  8. Overall Muscle Balance: Balancing the strength between different muscle groups, including your arms, contributes to better overall body alignment and reduces the risk of overuse injuries.
  9. Functional Independence: Strong arms can improve your ability to perform daily tasks independently as you age, contributing to a better quality of life and greater autonomy.
  10. Hormonal and Mental Benefits: Resistance training, including arm exercises, stimulates the release of hormones like testosterone and endorphins, leading to improved mood, reduced stress, and enhanced mental well-being.
  11. Long-Term Health: Engaging in regular resistance training, including arm exercises, has been associated with a lower risk of chronic conditions like diabetes, cardiovascular diseases, and certain types of cancer.
  12. Muscle Definition and Symmetry: Well-developed arm muscles contribute to an aesthetically pleasing physique, enhancing muscle definition and overall symmetry.

It’s important to note that balanced strength training is key to achieving optimal results and avoiding imbalances. Combining arm training with full-body workouts ensures that you develop a well-rounded, functional, and strong body. Always remember to use proper form, progressively increase weights, and allow sufficient recovery time to reap the maximum benefits of arm training.

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