How to Build Big Arms

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Part of the video series: Personal Training

Summary: In order to build big arms, start with a basic muscle building stage that is known as hypertrophy. Work out the biceps, triceps and deltoids to build bigger arms with advice from an athletic trainer in this free video on personal training and exercising.

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By D.W. Walker
eHow Presenter

D.W. Walker, an alumna of Manhattanville College, spent her collegiate career as a varsity basketball and softball player while student training in both the sports medicine and...read more

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Video Transcript

"How to build big arms. First I would start with a stage called hypertrophy which is your very basic muscle building stage. For those who are beginners this is the stage you really want to be in. From maybe about ten to twelve reps, about three sets depending on your age, depending on your stature and what you are going to do is put together a combination of how to workout your arms. Which I'm going to do for you today. So we are going to work the biceps, we are going to work the triceps, and we may be able to get a little bit of delts in there, that goes around the shoulder area. First I'm going to start out with the basic biceps curl. For those of you who are beginners, I strongly suggest that you start seated. So I have my dumbbells, I'm going to sit at the end of the bench. Again your posture is just as important as doing the exercise. So you want to make sure again curling up and down. Full range of motion. Up and down, keeping your elbows by your side. Seated is highly recommended for beginners so you have control over the exercise. Another way to do a bicep curl is called concentration curl. So what you are going to do is slightly lean on your inner thigh, put your other hand weighted on your other leg. And all you are going to do is up down. Again full range of motion. And another one just so you can put icing on top of the cake is what I like to call it, is the hammer curl. Again it's seated but all you are doing is turning your grip. So from here you are going to hand grip, now here you have a neutral grip. So you are doing the same range of motion except you are turning your arms. Now I'm going to turn to the side view for you. Again good posture, same range of motion except with a different grip. Now I do my shoulder press closed grip. Just to ensure the safety of my shoulders. So what I'm going to do here is bring the weights up they are about shoulder height and I keep my elbows I call kissing. So they are about shoulder length, from here I go straight up keeping that space in between my head. It's ok if your elbows venture a little bit out. Just like this and you are keeping your back up against the padding."