zig
0

Notifications

  • You're all caught up!

The Best Exercises to Get Huge Cut Arms Fast

by
author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
The Best Exercises to Get Huge Cut Arms Fast
A buff man is doing dumbbell curls. Photo Credit GeorgeRudy/iStock/Getty Images

Sculpting massive, chiseled arms requires more than just curling the heaviest dumbbells in the gym. Gaining mass in the arms involves targeting the biceps, triceps, deltoids and forearms in your upper-body training program. Increasing size entails lifting with heavy weight without compromising proper form to push the muscles to failure and encourage muscle growth. Engage in arm workouts twice per week to develop large, lean arms fast.

Dumbbell Hammer Curls

Dumbbell hammer curls engage the biceps and forearms. Stand with the feet shoulder-width apart with a dumbbell in each hand and arms at your sides. Slowly curl the dumbbells toward your shoulders. Lower the arms down to the starting position in a slow and controlled motion. Repeat for four sets of eight to 10 repetitions.

Skull Crushers

Skull crushers target the triceps while engaging the shoulders. Lie back on a flat bench while holding a dumbbell in each hand. Extend the arms up directly over the shoulders. Lower the weights until the elbows are bent at 90 degrees. Press the dumbbells up until the arms are straight and return to the starting position. Repeat for four sets of eight to 10 repetitions.

Military Press

Military press works the deltoids or shoulder muscles. Begin seated on a flat bench while holding a barbell with both hands. Lift the barbell to shoulder-height, with the palms facing forward and elbows close to the body. Press the bar above the head and lower the weight to shoulder-level, returning to the starting position. Repeat the movement for four sets of eight to 10 repetitions.

Wrist Curls

Wrist curls recruit the brachioradialis or forearm muscles. Start seated on a flat bench while holding a dumbbell in each hand with palms facing up. Rest your forearms and wrists on top of the thighs. Curl the dumbbells up with the wrists while the forearms remain on the thighs. Lower the dumbbells to the starting position. Repeat the exercise for four sets of 25 repetitions. Use a light weight when performing this exercise to prevent straining the wrist.

LiveStrong Calorie Tracker
Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.