To build muscle mass on your arms, you’ll need to work more than just your biceps. The exercises below will work your biceps effectively, but will also hit the forearms and supporting muscles to give you the appearance of larger arms.
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You’ll also want to check out the Ultimate Arm Exercise Guide [Triceps].
Banded Curls for Biceps
How to perform banded curls to build muscle mass- video.
If you don’t have access to a barbell or dumbbells, banded curls are a great alternative for working your arms to build muscle mass and strength.
Dumbbell Curls for Biceps
Video instruction – proper form for dumbbell curls.
Dumbbell curls are one of the foundational exercises to build arm mass.
Hammer Curls for Biceps and Forearms
Video instruction – proper form for hammer curls.
Hammer curls are one of the most effective ways to target your biceps and forearms in the same movement.
Seated Dumbbell Curls
Video instruction – proper form for seated dumbbell curls.
Seated dumbbell curls allow for a stricter movement than the standing version. You will have to use lighter weight, but the benefit is that they force you to concentrate on the muscles being worked.
Single Arm Dumbbell Curl for Biceps
Video instruction – proper form for single-arm dumbbell curls.
Single-arm dumbbell curls are great if you only have access to one dumbbell. If you have two dumbbells of the same weight, I’d opt for the standing dumbbell curl.
Single-Arm Plate Curls
Video instruction – proper form for single-arm plate curls.
Plate curls are a great addition to other curl movements as they bring in the smaller muscles and flexors that may neglected.
Barbell Curls for Biceps
Video instruction – proper form for barbell curls.
Barbell curls are the granddaddy of all bicep exercises. They allow you to use more weight to overload the muscle, which is the basis of muscle growth. Just be sure to use proper form.