Every guy wants to grow bigger arms wether he says it or not!

If you want to grow bigger arms then you need to know how to hit them properly.

Now you can just train them every day or you could take an educated approach and learn what are the best techniques and exercises for Bicep and Tricep development. Even Arnie could have benefited from these tips.

The three most important factors to think of in the beginning are:

  1. Grip for holding weight (neutral, underhand & overhand)
  2. Implement being used (DB, BB or cable machine)
  3. Body position in relation to the elbow (Is the DB behind the body or in front of the body)

So you will need to vary your body position so you cab perform the exercise either seated, standing or kneeling as they all are different in their execution. A simple tip is isolate the arm as much as possible, as isolation is crucial to recruitment of muscle.

Try these exercises for BIGGER Biceps:

  1. Scott Bench EZ Curl or Preacher Curl with DB or BB.
  2. 45 Degree Incline Bench Hammer Curl
  3. Kneeling Zottman Curl

Try these exercises for BIGGER Triceps:

  1. Parallel bar Dip
  2. Close Grip Bench Press
  3. Standing French Press EZ Bar

To design an arm program which is effective then try supersetting the Bicep & Tricep Exercise with a small 45—60 second rest with at least 4 sets. Check out our Protocol Program for next level arms.

Try using the exercises above for at least 10-12 reps with a superset method. Track your weights for at least 4 weeks and notice the improvements in strength and size of the guns and then change it up change exercises, grip, db position and watch the arms grow!

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