Build Amazing Arms Six Exercises That Work! – Written By Anthony Catanzaro

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Everyone wants nice toned arms and there are tons of fancy exercises out there that promise to bring you a great set of guns but in my opinion will only wind up landing you a couple of water pistols.

Well never fear The Superman of Fitness is here with six sure fire exercises that will build those amazing arms you always wanted.

Contents

1 Exercise 1: Barbell Curls
2 Exercise 2: Triceps Cable Press Down
3 Exercise 3: Incline Dumbbell Curls
4 Exercise 4: Dumbbell One Arm Extension
5 Exercise 5: Concentration Curls (bent over standing)
6 Exercise 6: Triceps Dips (between benches)

Exercise 1: Barbell Curls

This is a meat and potato exercise which means it’s basic but it works to build both the inner and outer biceps. Grab the barbell shoulder width grip and perform 4 sets of 12, 10, 8, 6 increasing the weight with every set.

Exercise 2: Triceps Cable Press Down

A great starting exercise using the rope which really allows you to focus on the lateral part of the triceps. With triceps you always want to perform higher reps than biceps so do 4 sets of 20,15,12,10 increasing the weight with every set.

Exercise 3: Incline Dumbbell Curls

This is an old-school exercise I learned from Arnold. Sit on a bench at a 45 degree angle and curl both dumbbells at the same time. This is another mass builder that builds the inner biceps. Perform 4 sets of 12, 10, 8, 6 increasing the weight with every set.

Exercise 4: Dumbbell One Arm Extension

For those of you who have a weak long head of the triceps and need that sweep this exercise will do it. Sit or stand (I like to stand) keep your elbow in a locked position and do 4 sets of 20,15,12,10 increasing the weight with every set.

Exercise 5: Concentration Curls (bent over standing)

This is another exercise I got from Arnold which really peaks out the biceps. As you stand bend over at a 90 degree angle and curl the dumbbell toward your chin keeping your elbow locked. Perform 4 sets of 12, 10, 8, 6 increasing the weight with every set.

Exercise 6: Triceps Dips (between benches)

Here is a great exercise that works all 3 heads of the triceps because when your done your entire triceps will be pumped up beyond imagine. For this exercise use two benches, one to place your hands and the other the heels of your feet. Slowly lower yourself down and perform 4 sets to failure (to make this exercise more effective add some weighted plates on your lap).