It seems that when it comes time to build bigger arms, many turn towards dumbbell curls. While this exercise offers potential benefits and delivers results, it doesn’t mean it is the only exercise that is needed.
Let’s look into exercises to help build bigger arms without curling a single dumbbell and how to be successful in this goal.
The Muscles of the Upper Arm
The upper arm muscles entail a network of fibers and head attachments that show off your hard work in the gym. These muscles include anterior and posterior muscles and are highly involved in many functional activities. Let’s take a look at the muscles of the upper arm to help guide you through any exercise for success.
- Biceps Brachii. The main player in creating big arms means working this muscle. It has two attachment heads, a long and short head that are worked in slightly different ways, but when worked, they help to create a rounded look.
- Triceps Brachii. The posterior part of the upper arm the triceps compliments the biceps. To create big arms, it is crucial to focus on this muscle because it helps to create thickness.
- Brachialis. The brachialis is the muscle that rests just under the biceps. It performs elbow flexion just like the biceps, but with a neutral hand grip. Grow this muscle to help grow the upper arm.
- Brachioradialis. Another elbow muscle, the brachioradialis is mostly a forearm extensor. This muscle is often worked by holding a heavy weight, but also can help to create big arms.
What are Popular Lifts for Bigger Arms Without Curling a Single Dumbbell?
Many exercises help to build it arms all without the common dumbbell curls. The next time you need to work the arms and don’t want to curl, consider these options ahead to help you get on a thorough and good workout.
- Dips. Standard dips with a neutral hand placement concentrically work the triceps and pecs, with the eccentric phase targeting the biceps. This combination exercise makes one of the best upper arm exercises for hypertrophy. Aim to use a bar or bench for your dips, but if you have rings, the triceps has greater muscle activation for a better workout.
- Triceps Cable Press downs. Working the posterior aspect of the arm can only help to make the arm get bigger. Triceps press downs with the cable machine make one of the best posterior arm exercises. Keep the elbows close to the body to encourage proper form for isolating the triceps.
- Chin Ups. Chin ups are the complimentary exercise to pull-ups that work the anterior part of the body. Proper chin ups involve the palms of the hands pointed towards the face and concentrically working the arms almost on the upward portion.
- Cable Hammer Curls. Hammer curls work the biceps and predominantly target the brachialis muscle. The hands face inward in a neutral position for this exercise and are typically considered to be more challenging than the standard bicep curls. Perform hammer curls on the cable machine to work concentric and eccentric actions at the elbows.
- Seated Cable Rows. The seated cable row is designed to work the back muscles. However, when performed with an underhand grip, seated cable rows add an anterior element at the elbow. Use this exercise as a supplemental component to build bigger arms, which studies have shown comparable muscular circumference and thickness when compared to unilateral curls.
- Push-Ups. Similar to cable rows above, the push-up targets another part of the body, but has an element of elbow work. The eccentric phase of a push-up works the biceps at the elbows, making this a highly effective compound exercise.
How to Program Lifts for Success
Programming common arm exercises into a proper workout can help to boost your efficiency and build bigger arms. Here are some great ways to tailor your exercises to build bigger arms without curling a single dumbbell.
- Add pulses at the end of every set. Pulsing is a way to add small, quick movements that target power as a finishing move for the muscles. All of the exercises above can utilize this and simply add 5 pulses at the end of the last rep on every set to finish the muscles.
- Concentrate on concentric and eccentric actions. Focusing solely on concentric actions can certainly add growth to your arms, but adding eccentric moves can double up on your muscle growth. In the case of push-ups and dips, eccentric down phases can place stress on the biceps during elbow flexion that can grow arms bigger and faster.
- Go high volume with more weight. One technique to build bigger arms is to tack on the weight for a challenge. The idea is to add more weight and perform your reps to failure to increase your volume (reps x sets x weight).
- Switch to supersets. The technique of supersets is ideal for arm exercises. Simply work biceps and triceps consecutively without rest to a compliant this. For example, pair seated cable underhand rows with triceps press downs to complete an upper arm superset grouping.
How Often Should You Lift to Build Bigger Arms?
Following strength guidelines can help to grow bigger and stronger muscles. To build bigger muscles, you will need to be consistent with your routine but also allow for ample rest days between. Because of this, it is important to allow your muscles at least 24 hours of rest before the next day.
With that in mind, and every other day routines should suffice with potential three to four day per week routines. Start with three days per week or try out an every other day routine to see how your body responds. If you aren’t too sore, stick with it.
Conclusion
When it comes to exercise to build bigger arms, incorporating dumbbell curls is not always necessary. While curling dumbbells can definitely add muscle hypertrophy, there are other options that help develop big arms.
The content above is a guide to help you to explore additional exercises to help grow your arms. Consider the exercises list with alternate types of programs to help you swap up your workout and try new ways to grow muscle.
