When people, especially newbies to the gym, think about training their arms, they often believe that it just involves training the biceps, probably because of the fact that they are one of the muscles that you can show off the most and get a lot of attention from it. However, many people fail to realise that a lot, in fact the majority of their arm development actually comes from the tricep as it is two-thirds of your arm! So of course paying close attention to training the triceps as well as the biceps will give you the kinds of results you want to see concerning getting bigger arms, well, here is a little workout routine that you can do to achieve getting some bigger arms.
Standing Barbell Curls
- After completing a few warm up sets to get the blood in the muscle, pick a weight where you can get around 8 reps with good form.
- When you get to the stage where you can no longer do reps with near-perfect form, add a slight, controlled swing into the motion in order to get the weight up for a few more reps.
- E.g. if you get 8 reps with good form but start to struggle on the ninth, swing the weight up just enough on the way up and control it on the way down until you reach the 12 rep mark.
- 3 sets, 12 reps
Close Grip Bench
- Great for thickness of the tricep.
- Use good form throughout the movement and make it so that your grip is close enough to focus on the triceps instead of the chest but not so close that it is uncomfortable, just within shoulder width suits most people.
- 4 sets, 10-12 reps
Dumbbell Hammer Curls
- Pyramid style starting off with a weight where you can get 15 reps.
- 2nd set move up in weight for around 10 reps, 3rd set up in weight for around 8 reps and the last set for about 6 reps.
- Grab a flat bar and complete 4 sets of between 12 and 15 reps with a short rest time of 40 seconds.
Seated Swissball Dumbbell Curls
- Hands supinated for the whole movement, 10-12 reps for 3 sets.
Over-head Tricep Extension on Swissball
- Use a rope and position it so that you are pulling the weight from behind your head whilst keeping your elbows locked and imagine like you are trying to touch your elbows throughout the movement.
- Hammer rope curls with rope tricep extension.
- 3 sets, 10-12 reps on each exercise.