While training these muscles, your forearms will be getting a good workout at the same time. So, if you are just starting to develop the arms, you do not need to work your forearms right away. However, later on when your biceps and triceps are more developed, that will be the time to start working your forearms with specific exercises.

Two Important Tips

To Maximize Muscle Mass

You need to Eat the Right Foods and

Mix Up your Training with Different Exercises

Eat The Right Foods

Protein and carbohydrates are the key ingredients for muscle growth. For more information on this topic, read my articles Foods For Muscle Growth and Whey Protein For Bodybuildin

Mix Up Your Trainin

Some people have a hard time seeing results in their arms. When you do one exercise over and over again, the muscle becomes adaptive to the routine and will not continue to grow. One trick to use is to confuse the muscle by switching exercises. This will make the muscle work differently and cause the muscle to grow. For more information about muscle confusion and other techniques, read both my articles Bodybuilding Weight Training To Gain Muscle Mass and Weight Training Techniques.

Here are some exercises you can do to develop huge arms, check this link



This exercise stresses the bicep muscle and the forearms. When doing this exercise, make sure you do not rock your body back and forth trying to force the barbell up with your back muscle. You can seriously hurt yourself.

Changing the width of your hands on the barbell will give you extra variations you can try and targets different areas of the bicep. Most people do these curls with their hands shoulder width apart.


This exercise works out the bicep and the forearm muscles. To perform this exercise, have both dumbbells at your side with your palms facing inward. With one arm at a time, lift the dumbbell upwards and at the same time twist your palm until it is facing toward the ceiling. Lower that arm and lift upwards with the other arm at the same time. This twisting motions will give your muscle a better chance to grow because of the greater range of motion.


The preacher curl helps isolate the bicep and really focuses all the energy into that movement. You can use a barbell, one or two dumbbells, or a pulley on the preacher curl.



This exercise develops the triceps. Using a pulley system, you can really focus on isolating the triceps into a good pump. You can use a rope, an angled bar, or a straight bar to grab on to.


Using your body weight to build up your triceps is great. As you get stronger, you can place weight on your lap.

Basically, find two objects that are equal in height with a flat surface such as two chairs, two tables, two benches, you get the idea.

Now place the two objects parallel to each other with enough space between the two so you can place your back to one object while putting both your hands on the surface to lift your feet off the floor. Then put both your feet on the surface of the other object.

Push your body up with your arms until they are extended. Then lower your body down until your elbows are at a angle as shown in the above drawing. This is one rep.


To do this exercise you need to lay on your back on a bench and have a narrow grip on the barbell. Have your arms fully extended in the air like if you were doing a bench press. Lower the barbell behind your head and raise the barbell in the air using your elbows as the pivot. This is a great triceps exercise.


Grab a dumbbell and lean forward with your elbow bent, extend your arm backwards and slowly lower it back to the starting position.

A Few More Tips

To work your triceps more during your bench press exercise, use a narrow grip on the bar.

To get the most out of these exercises, make sure your have plenty of rest in between your workout days. Give it one or two days rest between workouts.

There are many exercises that can be done to develop huge arms, like barbell tricep extensions and dumbbell kickbacks, there are triceps dips to do and pulley pushdowns which help the back as well. The standing dumbbell curl helps in a lot of stretching as well as flexibility of the back. in the end these exercises help in maintaining the overall muscle ratio.