How To Get Ripped Arms and Bigger Biceps Triceps

Biceps

Getting ripped biceps requires building muscle in your arms and shedding some fat on your arms as well. By doing both, you should get more definition and strength. Your biceps are the top upper part of you arms; so if you want to work on building muscle in that area, you should do some weight lifting exercises that target those muscles.

Building Arm Muscle

The following exercises should help you out on your way to getting ripped biceps.

Dumbell curl: Grip a dumbell in each hand and lower them at your sides. Let them hang freely. Curl your right arm up with a somewhat twisting motion, and then lower again. Alternate between your right and left arms. Try doing 3 sets of 10 reps. Start by using a comfortable amount of weight.

Barbell curl: For this exercise it is recommended that you use a curl bar. This will save your lower arms and wrists from a lot of unwanted strain as well as give you better form when doing the exercise. Place the desired weight equally on each side of the barbell and secure the ends. Pick up the barbell, being sure that you keep your back straight. Let your arms hang freely with the barbell directly in front of you. Keep your upper arms straight and curl the barbell upwards until it almost reaches your chest, then go back down. Be sure that you are only bending at the elbows. Also be sure to use a comfortable amount of weight so that you are not throwing your body into the curl just to complete the exercise. Try doing 3 sets of 10 reps.

Pull ups: Pull ups are basically a given. For bigger biceps, use an underhand grip rather then an overhand grip. Be sure that you are keeping energy in your arms and upper body. Do not kick your feet or swing to complete the pull ups. Start out by a weight that is comfortable for you. As you progress, you can add on more weight.

Tricep Extensions: Tricep extensions do not directly work the bicep like the other exercises listed. However, if you are looking to get ripped arms and biceps, then it will not hurt to work the backside of your arms as well. To do this exercise, you will need a lateral pull down machine. Grip the bar or rope with a close-grip. Pull the bar down until you are holding it at mid-chest level. Now, pull the bar down, keeping your upper arms straight, and only extending your lower arms. Try doing 3 sets of 10 reps with a desirable weight.

Ripped

The above exercises should give you what you need to build more arm muscle. After doing them, your arms should naturally get larger. However, if you do not still have that ripped look, then try adding some cardio to your workout. This should help to build definition in your arms.