Having big, muscular arms that stretch your shirtsleeves will never go out of style either, so let’s take a look at a few strategies that you can use to jumpstart your arm growth.

Shift hand positions

Instead of always holding the dumbbells in their centers when you curl, occasionally use an “offset” grip with your thumbs or pinkies pressed up against the sides of the handles. As you lift the dumbbells, your biceps will have to work extra hard to prevent the weights from rotating one way or the other. The harder they work, the more they grow.

Don’t forget your triceps

Those often-ignored bits on the back account for more than two thirds of your upper arms’ mass.Lie on a flat bench holding a barbell above your chest with an overhand, shoulder-width grip. Keeping your elbows tucked, lower the bar to your sternum, and then press it back up to the starting position. Do three sets of six to eight reps.


Dig deep

Underneath your biceps lies another muscle called the brachialis. Building this area pushes your biceps up, making it look larger.  Do this by performing a reverse curl instead of a traditional one. Stand holding a pair of dumbbells at arms length next to your sides, palms facing back. Without moving your upper arms, curl the dumbbells as close to your shoulders as you can. Pause, and then lower the weights back to the starting position. Do three sets of 10 reps.

Don’t overdo it

Only target your arm muscles once or twice a week for the same reason. Because they’re getting worked in other exercises, it can be easy to over train them. Like every other muscle in your body, your arms need ample recovery time in order to grow. If you’re doing total body workouts, there’s no reason to work your biceps and triceps directly more than once or twice a week.

Save your elbows!

In order for your arms to get big and stay big, you’re going to have to have healthy, pain-free elbows. And as someone who has both had and treated elbow injuries The first step in keeping your elbows free of tendonitis is to use a weight you can control, so avoid extreme heavy lifting.

Skull crushers (triceps extensions), which happen to be one of the best triceps exercises in existence, tend to cause elbow tendonitis if done year around. Of course there are many factors involved, but if you have skull crushers in your routine more than eight months out of the year, the likelihood of triceps tendonitis goes way up!

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