How to get bigger arms

Bicep Curls

Perform variations like standing or seated dumbbell curls to target the biceps. Focus on controlled movements and gradual weight progression.

Tricep Dips

Use parallel bars or a stable surface to perform tricep dips, effectively targeting the triceps muscles on the back of your arms.


Traditional and modified push-up variations engage the chest, shoulders, and triceps, contributing to overall arm development.


These compound movements engage the back, biceps, and shoulders, contributing to both arm and upper body strength.

Hammer Curls

Hammer curls engage the brachialis muscle, located under the biceps, helping create a fuller arm appearance.

Tricep Kickbacks

Use dumbbells to perform tricep kickbacks, isolating the triceps and emphasizing muscle contraction.

Close-Grip Bench Press

Use a narrower grip on the bench press to focus on the triceps. It's an effective compound movement for arm strength.

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