An Arm Workout for Size and Strength

Pair a heavy compound lift with an isolation exercise. Do 4-6 reps of the bench press and 20-30 full range of motion curls. To emphasize your triceps on the bench press, use a pronated close grip or neutral close grip for greater mechanical tension.

You can even use fat-grips to place a greater demand on the forearms, giving your entire arm a stronger, thicker look. (Big arms with tiny forearms is a strange look.)

Triceps-Focused Bench Press Tips:

• Get a narrow grip on the bar, around 4-8 inches closer than your typical grip. Be careful, though. Going too close often places more stress on the wrists and reduces loading potential.
• Own the weight on the lowering phase, driving through the ceiling as you lock out.
• Focus on keeping your elbows tucked to prevent unwanted flaring.

Dumbbell Curl Tips:

• Place your hands in a palms-up position throughout the entire range of motion.
• Focus on squeezing the biceps at the top, keeping blood in the muscle throughout the entire set.
• Chase the burn and stop at mechanical failure.

For the first three weeks, choose just two of these supersets and add them to your training. Rotate through three supersets a couple of days a week.

After three weeks, add the left-out superset into the rotation and replace one of the others with it.

Not only are your arms going to grow, but they’re going to become stronger too, leading to a bigger bench press, a stronger overhead press, and an improved pull-up game.