4 Brutal Exercises That Build Bigger Arms

Bicep Curls sometimes getting a bad rep for being a 'bro exercise,' but that doesn't limit their effectiveness, says STACK Expert Ben Boudro.

Let's cut to the chase. We all want bigger arms.

You love Bicep Curls and so do I.

RELATED: 2 Bicep Curl Tips That Guarantee Bigger Arms

Bicep Curls get a bad rap sometimes, because if you look at most gyms, this is the No. 1 exercise you see people doing. It's definitely a "bro" exercise.

I'm totally cool with it. As long as you are making yourself healthy and working up a sweat, I'm good with it.

Here are four ways you can for sure break a sweat while doing Bicep Curls. By incorporating more movements, you work different muscles and hit your upper body at various angles, creating an environment where you get bigger arms.

RELATED: Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

1. Incline Curl to Arrow

How to Do It

  • Grab 2 dumbbells in a weight you can get 15 reps with.
  • Set up an incline bench.
  • Keeping your chest on the bench, perform a Hammer Curl and bring the weight right to your shoulders.
  • After the Curl, straighten your arms (chest still on the bench), and swing your arms back behind you making an "arrow" with your body.
  • Repeat.

What It Works

  • Biceps
  • Triceps
  • Rear deltoids

Sets/Reps

  • 5x15

2. Hip Hinge to Hammer Curl

How to Do It

  • Grab 2 dumbbells in a weight you can get 15 reps with.
  • Holding your arms straight and chest up, slowly hinge (not squat) at your waist until your chest becomes parallel with the floor.
  • Stay in that position and perform a Hammer Curl, bringing the bells to your shoulders.
  • Stand back up and repeat!

What It Works

  • Hip mobility
  • Biceps
  • Hamstrings

Sets/Reps

  • 5x10

RELATED: Make Bicep Curls More Effective With This Simple Adjustment

3. Plank Hammer Curls

How to Do It

  • Get 2 lighter dumbbells. I use 15's.
  • Go into a perfect push-up position.
  • Without rotating your hips, perform a Hammer Curl with one of your arms.

* Pro tip: You might want to spread your feet apart so that it's a little bit easier to control your hips. This is huge for core development.

What It Works

  • Core Endurance
  • Biceps
  • Core Stability
  • Triceps

Sets/Reps

  • 5x10 each arm

4. Drop Set Curls

How to Do It

  • Grab 2 sets of dumbbells.
  • Get 1 set of heavy dumbbells, something you can only get 5 reps with.
  • Make your 2nd set something light that you can get 15 reps with.
  • Get as many reps as you can with the heavy bells.
  • Immediately grab the light bells and get as many reps as you can.

What It Works

  • Muscular strength
  • Muscular endurance
  • Biceps

Sets/Reps

3 sets, at least 1 minute of rest between sets.

Chase It!

GET BIGGER ARMS from Ben Boudro on Vimeo.

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Topics: BUILD MUSCLE | DUMBBELL EXERCISES | BICEP CURL