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5 Tips on How to Get Big Arms


5
Work More Than Just Your Biceps

The biceps get all the attention but they're not the biggest or most important of the arm muscles. The arm muscles consist of:

  • The biceps brachii -- the hill-shaped muscles on the front of the upper arms
  • The triceps brachii -- the horseshoe-shaped muscles on the back of the upper arm
  • The forearm flexors -- the muscles found on the palm side of the forearm
  • The forearm extensors -- the muscles on the watch face side of the forearm.

The triceps actually take up approximately two-thirds of the real estate on the upper arm [source: Schlosberg, Neporent]. If you do nothing but exercises that isolate the biceps -- such as curls -- you're cheating yourself. Exercises like tricep kickbacks and tricep presses are also important to overall arm growth [source: Frisch].


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