How to get big arms with simple exercises

Getting big arms is the goal of any young man who wants to have an athletic appearance and a strong beautiful body, in fact, having huge arms is not that difficult

It just needs to know the appropriate type of exercise, and persevere in it for a while without despair of delayed results

and most important of all this Getting adequate nutrition that helps build the muscles of the arms

also not forgetting the necessary rest periods to complete the recovery process required to inflate the muscles.


How to get big arms ?

Before talking about getting huge arms, we must get acquainted with the muscles in the arms.

In fact, there are 4 basic muscles in the upper limbs of a person, including two main muscles:

The biceps and triceps, and two sub-muscles, which are the shoulder and forearm.

And training all these muscles, especially the core muscles and the shoulder muscle.

Triceps workout

Although it is slower growing than biceps, exercising the triceps muscle is the most important thing ever to get big arms.

These muscles are large, and make up most of the arm’s size

and therefore enlarging them means getting a huge arm easily, like the biceps muscle.

Train your triceps by Dumbbells, flat or zigzag bar, or by cable devices

and the method of its exercise is the opposite of the method of biceps exercise

where the angle between the forearm and arm is straightened with the weights placed.

Biceps workout

There are many exercises through which the biceps muscle can be exercised

but all of them depend on placing a load on the palm of the hand and pressing the forearm with the arm inward, either by dumbbells

Flat or zigzag bar (to exercise the different angles of the muscle) or even by cable devices.

Shoulders workout

Although it is a secondary muscle for the arm, the shape of the arms will not be beautiful without a raised, strong and harmonious shoulder

and shoulders exercise is necessary to be able to perform biceps and triceps exercises with large weights without being injured

the shoulder muscle exercise is either by lifting weights to the top, or performing Locking exercises using dumbbells or a locking machine.

Forearm workout

Many practitioners of fitness exercises do not even include them in their usual schedules

but the forearm exercise is necessary to complete the beautiful appearance of the arms.

Train muscles of the forearm by placing a weight in the palm of the hand, and moving this weight – very limited movement – through the wrist joint.

You don’t need to exercise this muscle periodically, but at least include it in your workout schedule as a secondary muscle for one day a week.


In conclusion, getting big arms requires focusing on the four core muscles of the arm: the biceps, triceps, shoulder, and forearm.

Just keeping these muscles working out regularly, eating a protein-rich and healthy diet, and getting plenty of sleep and rest will give you big arms.

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