Top 5 Exercises to Build Big Arms

Are you looking for a way to build big arms? If so, you’ve come to the right place. Building bigger arms requires dedication and hard work, but with the right exercises, you can see impressive gains.

The main arm muscles are the biceps and triceps. These are the muscles that are most prominent, and the ones that most people (especially males) want to build.

Building large muscles is not just about pumping big weights, although this is obviously a necessary part of the programme. However, you need to eat a lot, and genetics help a lot. Some people find it much easier to build muscle than others. Naturally mesomorphic (muscular body types) will progress much quicker than ecto- or endomorphic body shapes.

At Surrey Physio we see a lot of athletes who take steroids to get big and make big gains. Steroids are never a good option. Natural is best. It takes a big diet and a large volume of strength-based exercises. Eating a very-high calorie diet with a high level of protein is important. Bulking up while exercising is the best way, using good nutrition, ideally organic.

Our Top 5 Exercises to Build Big Arms:

1. Biceps Curl

The most commonly performed exercises to build big arms are the biceps curl. The biceps curl is a compound exercise that targets the biceps muscles. This exercise should be performed using either a barbell or a pair of dumbbells. Stand with both hands extended beside you with a dumbbell in both hands with an underhand grip, flex both arms and bring the dumbbells to shoulder height and contract the bicep muscle. Slowly lower both hands back to the starting position and repeat the movement for 10 reps, for three sets.

2. Triceps Extension with Plate

The triceps press or triceps extension is another compound exercise that targets the triceps muscles. For this exercise, you'll need a pair of dumbbells. Standing shoulder width apart with a plate above your head and elbows vertical, slowly lower the plate down behind your head and keeping tension throughout. Bring the plate back to the starting position and repeat for 10 reps, for three sets.

3. Biceps Curl to Arnold Press

Stand with your feet shoulder width apart with a comfortable underhand grip and a dumbbell in each hand, begin the exercise with the dumbbells at your hip line and arms extended. Flex your arms to bring the bicep to a 45-degree angle and squeeze the bicep, rotate the dumbbells 180 degrees and simultaneously press them overhead. Lower the dumbbells back down and repeat the exercise for 10 reps, for three sets.

4. Landmine Single Arm Shoulder Press

Stand with the bar in one hand just above your shoulder and press the bar overhead but ensure your elbow doesn't lock, slowly lower the bar back to the starting position and repeat for 10 reps, for three sets.

5. Kettlebell Hang Power Snatch

Stand shoulder width apart with a kettlebell in one hand. Slight bend at the hip, knee and ankle and shrug the kettlebell up and catch at the highest point above the head. The kettlebell should flip in your hand and softly stop the kettlebell with you the same forearm. Palm and wrist facing forwards and elbow locked. Reverse the movement and bring the kettlebell back down to below hip height and repeat for 10 reps, for three sets.

At Surrey Physio, we see many people with arm and shoulder pain. Please call us on 02086856930 for a consultation with one of our team of therapists. We use the latest technology to support patient’s recovery, including shockwave and laser. You can also book online by going to We also provide online consultations for over-seas people who need advice.