Build Arm Muscles with this Arm Workout
This sample arm workout combines some of the best arm exercises for building big muscles. For the biggest muscle gains, use heavy weights and do the exercises in a circuit fashion. The weights should be heavy enough that you can only do 5-10 reps before you lose your good form. Repeat the entire circuit 2-3 times
Exercise 1: Pushups
Make a standard pushup more challenging by adding a decline or adding weight on top of your body weight.
Exercise 2: Biceps Curl with Barbell
Start by standing with feet shoulder width apart, holding a barbell weight in front of you with palms facing out. Engage your biceps to curl the barbell up towards your collar bone, slowly so your muscles do all the work. Slowly release the weight down.
Exercise 3: Triceps Dips
Sit on the edge of a bench with your hands grasping the edge, shift your butt off the bench and slowly bend your elbows to lower your body, until your elbows form a 90 degree angle. Then engage your triceps to push back up.
Exercise 4: Concentration Curls
Sit on a bench with feet wide, and brace your working arm elbow against your inner thigh, holding a dumbbell, palm facing inward. Slowly curl the weight up towards your chest, hold for a second, and then slowly release down.