To Get Big Arms, Work Your Triceps

Big, muscular arms don't come overnight. You have to work your biceps (read my article on using dumbbells to get big biceps) and your triceps.

In fact, if you want big arms, working your triceps is more important than your biceps. In your upper arm, there are two major muscle groups - the biceps and the triceps. The biceps are comprised of two parts, while the triceps are comprised of three. As such, the triceps takes up more upper arm space than do the biceps.

Therefore, if having big arms is your goal, then it makes sense to spend more of your time working your triceps. In fact, you should spend at least one third more time on your triceps than on your biceps.

So what are three of the best triceps exercises?

Triceps curls. With your back supported, hold a dumbbell or E-Z Curl Bar overhead with your arms straight. Keeping your elbows tucked closely to your ears, lower the weight until your forearms and upper arms are at a right angle. Then slowly lift it up. The key to this exercise is control - both to fully engage your triceps and for safety. While you may be tempted to extend the range of motion by bringing your forearms and upper arms past 90 degrees, this can cause undo stress on your elbows. Following proper form, your triceps will burn - and grow - from this isolation exercise.

Triceps dips. Rest your feet (toes upward) on a solid surface like a chair or a weight bench, then place your hands on another solid surface roughly equal in height to the first. Keeping your elbows close to your sides, lower yourself slowly down until your upper arms are parallel to the floor, then push yourself slowly back up. You'll feel your triceps working on this one. And, as long as your form is solid, you'll be able to rest additional weight on your thighs to provide added resistance.

Triceps extension. Lying flat on your back, hold an E-Z Curl Bar at arms length. Keeping your elbows as stationary as possible, lower the bar. Once your forearms and upper arms are at right angles, allow your elbows to move so that you can lower the bar to about six inches away from the top of your head. Then slowly raise the bar again. You'll get a great triceps pump out of this one.

Work your triceps more than your biceps if you want big arms. And that soreness you feel? That just means you're adding muscle to your triceps - and achieving your goals.