10 Best Exercises to Force Arm Muscle Growth

This list of exercises will blow up your arm's gains.

The 10 best exercises to force arm muscle growth are based on the knowledge presented by 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.

When closely examining the structure of your arm, it becomes apparent that the tricep plays a significant role, contributing sixty percent to your upper arm size. Meanwhile, the brachialis and bicep together comprise the remaining forty percent. Understanding the importance of these three muscles in achieving substantial arm growth, it becomes essential to train and develop them effectively.

While there exists a multitude of creative ways to target these muscle groups, certain exercises undeniably yield faster and more efficient results. Many of these exercises have withstood the test of time due to their remarkable efficacy in facilitating arm development. Thus, this discussion will delve into the ten pivotal arm exercises that should unquestionably form the foundation of your arm-focused training regimen. Additionally, the discourse will encompass workout programming principles and strategies, such as the integration of supersets and drop sets, to assist in crafting a highly effective arm workout routine.

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10 Best Exercises to Force Arm Muscle Growth

Commencing with a fundamental yet supremely potent exercise for bicep hypertrophy, the barbell bicep curl takes center stage. Its effectiveness lies in its ability to engage both arms simultaneously, enabling the application of heavy loads to effectively overload the biceps. Execution entails gripping the barbell with an underhand orientation, offering room for customization by adjusting the grip width to target distinct regions of the biceps.

Adhering to proper form is imperative to prevent the incorporation of swinging or cheating motions. Optimal results necessitate selecting a weight that prompts muscle failure around the ten-repetition mark, signifying a challenging load.

Transitioning to the dumbbell spider curl, this exercise presents a distinctive advantage by negating the influence of momentum. Adopting a supine position on an inclined bench facilitates the attainment of a comprehensive range of motion and unceasing tension within the biceps. To optimize outcomes, meticulous adherence to correct positioning and controlled movement is essential.

In the realm of tricep training, the barbell close grip floor press emerges as a paramount choice. This exercise curtails the extent of movement, which shifts the emphasis predominantly onto the triceps, diminishing engagement of the chest muscles. In practice, it is imperative to sustain proximate elbow alignment and methodical repetitions to evoke optimal tricep stimulation.

Incorporating incline-based skull crushers into the regimen introduces an element of intensified stretch and contraction in the triceps. To garner maximum benefit, meticulous form and the avoidance of impulsive motions are crucial considerations.

Chin-ups, executed with an underhand grip, engender comprehensive activation of both the biceps and the back musculature. Steadily augmenting resistance through added weights elevates the challenge, fostering a conducive environment for muscle development. Form preservation and deliberate movement are pivotal in driving effective muscle activation.

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Delving into tricep-focused exercises, the dumbbell kickback exhibits timeless efficacy. A nuanced twist involves positioning the elbow on the bench instead of the palm, elevating the level of tricep tension. Exemplary control and circumvention of momentum-induced cheating are imperative for optimal tricep engagement.

The tricep pushdown, a staple cable exercise, befits consideration due to its consistent tension application. Meticulous attention to form, coupled with the avoidance of momentum-based execution, translates into a profound stimulus for tricep growth.

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Concluding the bicep-centered exercises is the EZ bar preacher curl. By circumventing potential for cheating and facilitating the utilization of substantial weights, this exercise emerges as a cornerstone of bicep development. Execution mandates deliberate repetition and precise targeting of the biceps.

Summarising, the 10 best exercises to force arm muscle growth are:

  1. Barbell Bicep curls
  2. Dumbbell Spider curls (Incline)
  3. Barbell close grip Floor press
  4. Incline Skull Crusher
  5. Tricep Dips
  6. Dumbbell Concentration Curls
  7. Dumbbell Kick Back
  8. Chin Ups
  9. Tricep Pushdown
  10. EZ Bar Preacher Curl

Incorporating these exercises into your arm workout is pivotal, with strategic integration of concepts such as supersets and drop sets to further amplify gains. Gradually escalating resistance and upholding proper form will fuel optimal muscle stimulation and engender remarkable arm growth.

Watch the video below for a full explanation on each of the exercises and why they are part of Posternak’s list of the 10 best exercises to force arm muscle growth.

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Muscles of the Arms

The arms are one of the most important muscle groups in the body. They’re used for lifting and moving heavy objects, and they help you maintain balance while running or playing sports.

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Biceps Brachii

The biceps brachii is a two-headed muscle located on the front of your upper arm. It has its origins on the supraglenoid tubercle of the scapula and superior lip of glenoid labrum, and inserts into the radial tuberosity on the radius.

The biceps muscle flexes your forearm at the elbow joint, which means it allows you to bend your arm at the elbow joint.

preacher curl Build bigger and stronger arms.Source: Teach Me Anatomy

he biceps brachii muscle is attached to two bones:

  • Scapula (shoulder blade) – originates from supraglenoid tubercle and superior glenoid labrum.
  • Humerus bone – insertion point is also known as coracobrachialis attachment point; it forms part of insertion for both muscles


The brachialis is a muscle in the upper arm that lies beneath biceps brachii (the main elbow flexor). It forms a horseshoe around the elbow and acts as both an elbow flexor and supinator.

The brachialis is shorter than biceps, but it has more fibers per unit volume and thus can produce more force. In addition to acting as an elbow flexor, brachialis also helps with supination of forearm which means turning palm up or pronation of forearm which means turning palm down.

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Triceps brachii

The triceps brachii is a three-headed muscle that is located on the back of your upper arm. The muscle is responsible for extending or straightening your elbow joint.

The triceps brachii can be divided into three parts: the lateral head, medial head, and long head. These three heads together make up what we call the triceps.

The long head begins at the spine of scapula and extends distally to insert into olecranon process of ulna near coronoid process of ulna (the two ends are separated by tendon).

It originates from medial fibres of infraspinatus & teres minor muscles as well as supraglenoid tubercle & posterior surface of greater tuberosity where it becomes superficial after passing anterior to humerus superficial to deltoid muscle belly.

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These are the muscles of the arms

  • Biceps brachii: The biceps brachii is a powerful muscle found in the upper arm. It flexes (bends) the elbow, and also supinates (rotates palm of hand to face ceiling), abducts (moves away from centerline) and internally rotates (rotates inward toward body) the forearm.
  • Brachialis: The brachialis is a short muscle located between the biceps and triceps that produces flexion of the elbow joint when it contracts, as well as assists with pronation of your upper arm.
  • Triceps brachii: The triceps are three muscles located on your backside of arms, consisting of two heads – long head & lateral head – connected by a tendon at their distal attachments (where they join together).


As you can see, the arms are made up of a number of muscles. The biceps brachii and triceps brachii are some of the most well-known muscles in this part of the body, but there are many others that play important roles. It is important to understand how they work together when performing exercises such as curls or presses so that they don’t become injured while exercising!

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