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If you lift weights, chances are you are seeking bigger arms. Even if you compete at IFBB Pro level, chances are you are training to gain size on your arms.

Exercises For Adding Mass to Your Arms

  • One Arm Scott Zottman Curls 5 Sets x 4-6 Reps. Seat yourself on a preacher (Scott) bench for this exercise, to minimise cheating. Have your training partner hand you a dumbbell and with your palms facing the ceiling, curl the dumbbell until the tension on the elbow flexors diminishes. Now pronate your forearm so that your palm now faces away from you. On lowering the weight, the load is shifted away from the biceps brachii to the brachialis and brachioradialis. Ensure that your elbow flexors are fully stretched at the bottom of the eccentric phase. Now supinate the wrist, making your wrists make contact with the bench to minimise cheating at the end of the movement. Ensure that you use a full range of movement with this exercise.

  • One Arm Standing Dumbbell Presses 5 Sets x 4-6 Reps. Hold a dumbbell in one hand whilst standing. Hold the other hand onto a post (say of a power rack) to brace yourself at shoulder level. Have your leg that is opposite the arm you are training forward in the semi-lunge position. Ensure that your grip is neutral (semi-supinated). Aim to bring your biceps to your head as you perform this exercise. Your legs should be used to brace yourself throughout the movement, not assist you to cheat.

  • Incline Off Set Dumbbell Curls 4 Sets x 7-9 Reps. Take a seat on an incline bench holding the dumbbells with the thumb side of your hands making contact with the inside surface of the inner dumbbell plate, the hands initially placed as if they were holding a hammer. Now raise the weight until it reaches flexion of about 40 degrees and turn your palms up to complete the rep. Bring your wrists up to the point that they touch your biceps.

  • V Bar Dips 4 Sets x 7-9 Reps. This is an effective exercise for building triceps. Parallel or V-shaped bars can be used for this exercise. Take hold of the bars and elevate yourself to the point that your arms are fully extended. Lower yourself to the point that your biceps touch your forearms. Now push yourself back to the starting position. Ensure that you don’t lean too far forward, as this would emphasise the pecs, not the triceps as intended. Additional resistance can be added when you can complete this movement fully by strapping on additional weight.

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