Muscle growth in the arms is possibly the most popular bodybuilding and physique goal for male weight lifters. However, many individuals choose exercises to target the muscles in the arms with little knowledge behind which exercises have been proven to be the most effective in scientific literature. This can cause an ineffective or sub-optimal exercise selection that could prevent progress.
With this in mind, the muscles of the arms will be examined below before recommendations of the best exercises for muscle growth are given to help in achieving bigger arms.
Anatomy of the Arms: Biceps and Triceps
As their name suggests, there are two muscles in the biceps, and three in the triceps muscle groups and despite the muscles in each group sharing a single purpose, i.e. the flexion or extension of the elbow joint, the anatomy of each muscle differs and dictates how it can be stimulated optimally.
In the biceps, there's the long head, which crosses the shoulder joint and attaches to the outside of the shoulder joint, and the short head which attaches to the inside of the shoulder.
The triceps are just as diverse with the long head crossing the shoulder joint and attaching to the scapula, or �shoulder blade� behind the back, and the medial and lateral heads attaching to the back of the arm itself.
As such, different exercises at different angles will cause better stimulation and better growth to the different heads of each muscle.
Performing an elbow extension exercise with the arm stretched overhead will cause better activation of the long head of the triceps, whereas elbow extension with a relatively smaller shoulder angle will cause superior activation of the medial and lateral heads.
Likewise in the biceps, when performing elbow flexion with a stretched shoulder joint will cause greater activation of the long head, and performing curls with a flexed shoulder.
With the above in mind, the below exercises can be used to maximally stimulate the biceps and triceps and ensure bigger arms and greater strength.
The Top 5 Exercises for Bigger Arms
#1: Overhead Tricep Extensions
As explained above, this exercise is ideal for stimulating the long head of the triceps. This is especially effective as it is the only exercise that prioritizes the long head in its movement to help develop the outside of the triceps and give greater mass to the back of the arms.
#2: Tricep Pushdowns with a Rope
This exercise will help target the medial and lateral heads of the triceps for full development of the triceps muscle group, serving as a great addition to any pressing exercise such as overhead presses or the bench press. The use of a rope will allow a greater range of motion than a conventional bar or handle.
#3: Incline or Lying Dumbbell Curls
For the biceps these exercises will help optimally develop the long head of the muscle group to give greater size to outside of the bicep. It is also useful for developing the lower third of the bicep. If lying curls cause too much strain on the shoulder then decreasing the angle of extension of the shoulder by using an incline bench.
#4: Hammer Grip Curls
This exercise is a great exercise for developing larger arms as it not only develops the short head of the bicep but also stimulates the brachialis muscle, which sits beneath the long head and helps to push forward the biceps and is also useful for developing the middle portion of the biceps to further improve arm size.
#5: Dumbbell Preacher Curls
This exercise is most useful for developing the inner head of the bicep and prioritizing the stimulation of the upper portion of the bicep. Combined with the above two exercises, this exercise can serve to offer a comprehensive workout that optimally stimulates every head and each region of the biceps.