Video:How to Get Bigger Arms

Transcript:How to Get Bigger Arms

Hi! My name is Hank Uhlaender. I'm a Natural Bodybuilding competitor, owner of Hanksfitness.com. We are here at Next Level Fitness in Houston, Texas, and I want to talk to you today about building bigger arms.

One of the first things that you need to consider while trying to build bigger arms is your overall physique, dividing it up into chest and back. Any time you do a chest movement, any time you do a back movement, you're going to be using your arms.

Compound Exercises Build Bulk

So what you'll want to do is do some compound movements for your back and chest and then isolate your arms one day a week after you fully recovered to really target the muscles and shape them and develop them like you want to. But the actual bulking up process happens in your compound movements and a little bit through trainingyour targeted secondary movements which I'll show you on how to work your biceps, your triceps, and your deltoids.

Focus on Biceps With Several Different Bodybuilding Exercises

So I'm about to show you some dumbbell curls using the bench at a 45 degree angle. What this is going to help me do is get a full range of motion all the way from the bottom, all the way to the top and I'm going to flex at the top to create more shape in the muscle and get that mountain peak on my bicep.

So another bicep exercise I want to show you is straight bar curls. Now pay close attention, tpkeeping my elbows in, close to my rib cage and coming up and flexing at the top and getting a full range of motion all the way down. Just keep in mind that your biceps are smaller muscle so you don't need to add too much weight to where you injure yourself.

Pick the Proper Weight to Build Shoulders

So the next exercise we're going to do for arms is called side laterals. The good rule of thumb is to use a light enough weight where you can hold it for a two count. You want to stop just before you're even with your shoulders. It's good form and it will keep you from getting injured as long as you use a lighter weight.

The next move we're going to do is called shoulder press; do with the dumbbells and I am going to do it seated. Again, you don't have to use a whole lot of weight to get the effects of this exercise. The last movement I usually do to roundup the shoulders and get a good pump is working my rear deltoids. I do so by sitting down, bending over and then keeping my arms, my elbows out like this and doing a rear deltoid movement.

Add Weight To Bodybuilding Exercises With a Spotter

The next lift I'd like to do is called triceps extensions with the easy bar. It's a great way to pump up your triceps and you can load up weight a little bit more on this one as long as you do have a spotter.

To finish off my arm workout, I'll typically do a little bit of extra forearm work. Forearms will get impacted when you're doing your other lifts, but I like to do some finishing movements. I'll do some forearm curls and then some reverse forearm curls just to finish out my arm workout.

And that's bulking up with arms. Thanks for listening!