Huge arms are one of the most common gym goals — but most lifters stick to the same standard lifts and miss out on proven exercises that actually work.
The information ahead dives into 3 forgotten exercises that actually work for huge arms and how they may be able to help you. While the standard and reliable lifts tend to have the most attention, many forgotten exercises offer benefits that can only supplement your workout.
Huge arms mean huge muscles, right? Building huge muscles takes time, effort, and dedication that will require consistency each day. Staying true with a dedicated schedule can be crucial for developing big muscles and especially is true for huge arms. What kind of dedication should people aim for in the gym and is it really that important of an element?
The 2 Non-Negotiables for Huge Arms
Big muscles can be for anyone who wants them. Realistically, so long as your fitness goals align with this, then you can do it. If building huge arms is in your mind and you are looking to mix up your workout for fast gains, then stay tuned to what’s ahead.
The first element in growing huge muscles is this the stimulus. Your body needs to be pushed and your muscles need progressive overload to create this stimulus the muscles respond to a stimulus accordingly and this is how progressive overload occurs. Progressive overload is vital to creating a stimulus that allows your muscles to work, repair, and get stronger. Without this principle, you can’t have big muscles.
The second element in creating huge muscles is your diet. The body needs energy for recovery, but it also needs ample protein, optimal amounts of carbohydrates, vitamins, and minerals. Many athletes and bodybuilders consume protein at a dose of about 2 grams per kilogram of body weight daily, with an upper intake amount of 2.2 grams of protein per kilogram of body weight per day. Timing of protein delivery is vital as well, with the consumption of amino acids and whey protein shortly after a lift being critical in delivering nutrients for the muscle repair.
With these two elements nailed down, the foundation of growing huge muscles, and especially arms, can be accomplished. The next phase in growing huge arms are the actual exercises, which is described more ahead. 
The Classics: Standard Lifts That Build Size”
Standard lifts are the foundation of huge arms and are no doubt a major part of any workout program. These types of lifts have become the foundation for training the mind and body to perform a certain way. Some of the common arm (biceps, triceps, deltoids) lifts that can be found in most all exercise programs include:
- Bicep Curls
- Shoulder Press
- Dumbbell Lateral Raise
- Triceps Pulldowns
- Triceps Press
Mastering the standard lifts is something everyone should do, and especially if you are looking to induce hypertrophy in your workouts. In addition to these standard lifts, there are forgotten exercises that can help to build big arms that should be a part of any regimen to enhance muscle growth. 
Forgotten But Effective: Why These Moves Still Work
It’s hard to really understand why some lifts fall out of rotation, but a truly effective exercise can really pay off in the long term. Forgotten exercises may fall out of favor due to popular demand and when more research suggests other lifts may be more effective. When an exercise becomes forgotten, it doesn’t mean that it is no longer effective; rather, it may be that a different exercise has shown to be easier to perform, is more effective, or efficient. Listed ahead is the topic of 3 forgotten exercises that actually work for huge arms, with a consideration for each to join your workout regimen.
3 Forgotten Exercises for Jacked Arms
The reality is exercises that have become forgotten were once the cream of the crop and they still are effective. Here are 3 forgotten exercises that actually work for huge arms and should be rotated in any workout program for effective results.
- Seated Concentration Curl. Perhaps one of originals in the gym, the concentration curl is certainly an exercise we have all seen before. This variation involves stabilizing the elbow into the inner thigh and focusing on a biceps curl one arm at a time.
- Primary muscles worked: biceps brachii long and short heads, brachioradialis, brachialis. Secondarily there could be trapezius involvement depending on form.
- Importance of this lift: It takes away any kind of body movement that would assist in the lift, such as what can happen with a standing version. With the elbow planted in the inner thigh, the biceps muscle is solely being worked.
- Dumbbell Kickbacks. This traditional lift targets the triceps and really should be added to triceps day. The only equipment needed are dumbbells, but a bench or stationary platform is required for the base position.
- Primary muscles worked: triceps long, medial, and lateral heads. Secondarily works the core and stability muscles when the body is in position.
- Importance of this lift: Like the concentration curl, the dumbbell kickbacks focus on one arm at a time. This allows for optimal focus on form and can help to shred all portions of the triceps.
- Zottman Curls. Another variation of a curl that needs extra attention is the Zottman curl. This variation involves a standard biceps curl with the palms facing up on the concentric phase, rotating the wrists, and facing the palms down on the eccentric portion.
- Primary Muscles Worked: biceps brachii long and short heads, brachioradialis, and brachialis.
- Importance of this lift: Zottman curls pinpoint the entire arm and work each portion in an efficient way. Utilizing this technique can certainly help to build huge muscles and can be a great addition back into any routine.
The Breakdown
Consider forgotten exercises such as the ones listed above to help keep workouts fresh and to pinpoint the upper body. While the exercises may not be popular than they once may have been, they still offer an abundance of benefits when building arm strength.
Consider the specific exercises to boost your gains, hypertrophy, and strength to help meet your goals. While forgotten exercises may not be the next craze, they are still effective in meeting gains for huge arms and body.
Resources
https://pubmed.ncbi.nlm.nih.gov/38286426
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
