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 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 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 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.