10 Sleeve-Busting Arm Exercises You Need for Maximum Size and Strength

If you want bigger, stronger arms that stretch the sleeves of your shirt, you need to train smart. The key is hitting your biceps, triceps, and forearms with a variety of movements to maximize growth. Here are the 10 must-have exercises for your next arm workout.

Biceps Builders

1. Barbell Bicep Curl – A mass-building staple, this compound movement allows you to lift heavy and overload the biceps for maximum growth. Keep your form strict and avoid using momentum.

2. Dumbbell Hammer Curl – This variation targets the brachialis, the muscle between your biceps and triceps, adding thickness to your arms. Keep your wrists neutral and curl with control.

3. Incline Dumbbell Curl – By stretching your biceps at the start of the movement, this exercise increases the range of motion and leads to better muscle activation. Keep your elbows fixed and curl slowly.

4. Preacher Curl – This isolates the biceps, preventing you from swinging or using momentum. It’s great for building the peak of your biceps for that coveted “mountain” shape.

5. Concentration Curl – A strict, controlled movement that focuses on peak contraction. This helps develop the biceps’ shape and definition.

Triceps Builders

6. Close-Grip Bench Press – A compound exercise that allows you to push heavier weight while emphasizing the triceps. Keep your grip slightly inside shoulder-width for maximum activation.

7. Skull Crushers (Lying Triceps Extensions) – One of the best exercises for building triceps size. Lower the bar under control and keep your elbows tight to fully engage the muscle.

8. Triceps Dips – A bodyweight exercise that builds both strength and mass. Lean slightly forward to hit the lower chest, or stay upright to focus more on the triceps.

9. Cable Rope Triceps Pushdown – This isolates the triceps and provides constant tension throughout the movement. Squeeze at the bottom for full contraction.

   
   

   
   

Forearm & Grip Strength

10. Reverse Barbell Curl – This strengthens both the brachialis and forearms, creating overall arm thickness. Use a shoulder-width grip and control the movement.

Final Tips for Growth

• Train arms twice a week for best results.

• Focus on progressive overload by increasing weight or reps over time.

• Keep form strict—no swinging or cheating reps!

• Ensure proper nutrition and recovery for optimal muscle growth.

Add these exercises to your routine, and your sleeves won’t stand a chance! 💪🔥