May 22, 2024


Inspiring Healthy Living

How to Get Big Arms Fast – 3 Exercises to Get Huge Arms

Big muscular arms are the true definition of strength and power and can really transform a person’s appearance and confidence. Problem is that most folks when thinking about how to get big arms fast make the mistake of focusing solely on the biceps, and believe that biceps mean big arms.

BIG mistake!


Well, first let me give you a little anatomy lesson…

To get big impressive arms you should look to work on the 3 major muscle groups that make up the arms – the Biceps, the Triceps, and the Forearms. It is these 3 muscle groups combined and the balanced development of all three that help you to get big arms fast.

Here I’m going to show you my 3 favourite exercises of how to get big arms fast – one for each of the major muscle groups of the arm.

How To Get Big Arms Fast – Biceps – Standing Barbell Curl

The real king of bicep exercises this is used by folks at all levels from Mr. Olympia down to Newbie, to get big bulging biceps.

Stand with your feet a shoulder-width apart and hold a weighted barbell with both hands in an underhand grip. Let it hang in front of you at arms length and make sure your elbows are tucked in and close to your torso at all times.

Now, pull up the barbell by rotating only your forearms, using the strength from your biceps to do so until the barbell is at about shoulder-level. Hold the contraction for a beat to maximise the effort, then lower to the starting position.

Repeat for 3 sets of 6-10 repetitions

How To Get Big Arms Fast – Triceps – Lying Barbell Extensions

This exercise particularly stimulates the large inner head of the triceps and works like a charm. Lie down on a normal weights bench (that you would use for a chest press) and hold a weighted barbell with your arms straight (but a slight bend in your elbows to avoid injury) – hands a little less than a shoulder-width apart. Now lower the weight by bending your forearm down without moving your upper arm – this should be in an arc motion and should be lowered until the barbell is an inch or so away from your forehead. Now push the bar back up in an arcing motion using only your triceps.

Perform 3 sets of 6-10 reps.

How To Get Big Arms Fast – Forearms – Wrist Curls

Anyone who’s tried these will know they are incredible for building big strong forearm muscles and an iron grip.

Sit on the side of a flat bench and hold a barbell with hands in such a way that your elbows are resting on your thigh muscles and your forearms are pointing straight forwards (palms should be facing down).

Now, simply rotate your hands up and down in a controlled manner and you should begin to feel the burn pretty quickly.

Repeat 2 sets of 6-10 reps, then perform the same exercise with your palms facing up in order to work the other muscles of the forearm.