Big Arm Building Exercises

Biceps Curl To do it right, squeeze your shoulder blades, glutes and abs. Keep everything tight.

Spiderman Curl Your body should be strong and sturdy on your stomach, with your chest high on the bench.

Dumbbell Preacher Curl Dumbbell preacher curls are useful for changing the upper arm angle on your biceps curls, giving the muscles a different type of pump.

Concentration Curl Concentration curls are a classic biceps builder—and unsurprisingly, most people go about them the wrong way.

Tall-Kneeling Curl One of the most useful things about arm training is that you can shift your position to shift up the challenge.

Hammer Curl Shift the traditional biceps curl to holding the weights with a neutral grip for the hammer curl.

Incline Dumbbell Curl The dumbbell incline curl allows you to get into a new position, allowing your to stretch the muscle even more.

Crucifix Curl The crucifix curl gives you a chance to change up your angle and really isolate your biceps muscle.