Before you ask your question, just read this article below. What question we are referring to, you might ask?. How can I get my arms bigger?

We don’t mind answering these questions at all but we decided it was time for us to put all our knowledge on this subject into one of our articles. This way anyone can have a detailed blueprint of how to start the process of building HUGE arms.

In the article below we will discuss the anatomy of the forearms, biceps and triceps, their function, location in the body and some exercises for each muscle group. To give you what you are really looking for we will also include 5 of our favorite workout programs to help increase those guns of yours.((The exercises will be published next week in Part II).



Biceps Brachii:

  • Location: Front part of the upper arm between the elbow and the shoulder
  • Function: Elbow Flexion, basically making the curling motion
  • Exercises: Barbell and Dumbbell Curls


  • Location: Small muscle over the lower portion of the upper arm that connects the bottom half of the bicep to the forearm
  • Function: Elbow Flexion
  • Exercise: Hammer Curls and Reverse Curls


Pronator Teres:

  • Location: Underbelly of the forearm
  • Function: Turning the hand so the palm is facing down
  • Exercise: Palm Up Barbell Wrist Curls Over Ben


  • Location: Top and outer portion of the forearm
  • Function: Flexes the arm at the elbow
  • Exercise: Palm Down Barbell Wrist Curls Over Bench



Triceps Brachii:

  • Location: Back portion of the upper arm between the elbow and the shoulder
  • Function: Extension of the elbow
  • Exercises: Lying Triceps Press and Close Grip Bench Press

Rep Ranges

First and foremost let’s get something straight. We all know that the biceps are the show muscle for your physique. When someone asks you to show your muscles, 9 times out of 10 you flex your biceps.

It is great to have well-developed biceps, but make sure you don’t forget to train the rest of your muscles in the upper and lower arm with the same volume and intensity as you do your biceps.


Many beginners fall into that trap and create terrible imbalances in their arms. Even the great Arnold Schwarzenegger (For more information about Arnold, you can visit our “Monday’s Inspiration” category in the blog) admits he trained his biceps harder and more often than his triceps in the beginning. This built an imbalance that took him years to balance back out.

For training your upper arms (biceps and triceps) we like to use all kinds of rep ranges, high (15-20), moderate (8-12) and low (4-6). Each has its own purpose and will be critical to use all ranges in your pursuit of bigger arms.

Forearms on the other hand are what I like to call the “burning buggers.” You will have to endure some high rep muscle-burning sets to get these babies to grow. Reps can go as high as 50 to get these to burn like they are on fire, but it will be all worth it when you have thick meaty forearms like Popeye.

The 5 workout programs for the arms will be published in Part II next Saturday in the “The Saturday’s Exercises” in this blog, so be ready and prepared!!