How To Build Big Arms
How To Build Big Arms
This video shows three exercises to develop impressive arm muscles. Bicep curls, tricep pullbacks and static row ? these are its variations which you can do at the gym or at home.
In this video, we're going to talk about how to build big arms. We're going to use three different exercises - bicep curls, tricep pullbacks, and static row, and I'm going to take you through each one individually. We're going to start with the static row.
Now, in a gym environment, you could use a cable, you could use whatever you wanted to, it's the movement that we're focusing on here today. Putting your feet up against any kind of platform that nicely stabilizes you, you're going to sit in a comfortable position with your legs slightly bent, just because you don't want to have your legs too straight. You're then going to lean back about halfway so you're not lying too flat, not too upright, chest out, back at an even angle, nice and straight, focused breathing, hands out ahead of you, and all you're going to do is to bring the cable in towards your chest and out again.
It's a very simple movement once you get going, but quite a difficult one to explain. If you're doing this in a gym environment, the weights can obviously be as heavy or as light as you want to, the really important thing is to keep your back nice and straight and vertically still. It will also work your stomach muscles to a certain degree, and your shoulders, but predominately, it's your arms doing the movement.
The second exercise is slightly more straightforward and it's what we call the tricep pullbacks. So, coming onto the bench, you have one leg out to the side and the other leg kneeling on the bench. Taking hold of the weight - in this case, 4 kilos - you bring the arm bent at 90 degrees up towards your side, holding it in until it touches your side, keeping your elbow tucked in, you then take the weight out behind you, and then back forward again.
Okay? Really important points: keep your back nice and straight and also keep your elbow tucked in. There's a tendency to have your elbow move up and down with the weight, and that's something you want to avoid. When you've done your twenty on one side, you then just do twenty on the other side, and you're not only changing the weight, you're also changing your legs as well.
You always have the leg that is bent and on the bench as the side that you're doing the exercise on. The third and final exercise is bicep curls, a very straightforward exercise that allows you to really build the front of your arms. There are several variations to this exercise.
The third exercise we're going to do is the bicep curls. There are various ways in order to do this exercise, and we're going to focus on a couple of them today. The first bicep curl that we're going to do today is you're going to have your elbows tucked in, and using one arm at a time, you're going to bring one arm up to its shoulder and then back down again, and then change over arms.
Nice and controlled, nice and steady. It's really important to keep your elbow nice and still and into your body. The variation of this exercise is quite simply to do both at the same time, starting from the downward position and then coming all the way up.
Nice and controlled, nice and steady. The third and final variation is if you start at 90 degrees, your elbows are nicely bent, still tucked in, and you're then doing individual arms just from that very small movement. It just focuses the exercise a little bit more on the top part of your arms.
This can also be changed by starting at the bottom and then only working on the bottom half up to ninety degrees and back down. Those three exercises, a few with different variations, will help you build bigger arms. .