Tips for How to Get Ripped Arms

Have you ever wondered how to get ripped arms? Lots of muscle-building programs make promises they don’t keep, but there are some proven techniques that will help you get the strong, toned, muscular arms you really want.

When you’re planning how to get ripped arms, make these exercises a part of your program for the best results. These exercises target all the muscle groups in your arms, and each has its own special benefit. Are you ready? Let’s begin!

Biceps

By working your biceps, you will have increased lifting and pulling strength. You will also have enviable arms that proclaim your level of dedication to physical fitness.
Here’s how to get ripped arms by working the biceps:

The Bicep Curl

This exercise can be done with a straight barbell or a pair of dumbbells. It’s important to keep your body straight and your arms and elbows tight against your sides when you curl.

· Take the barbell (or dumbbells) in both hands, level with your waist, palms facing up.
· Squeeze your biceps to bring the weight(s) up almost to your chest, just below your chin.
· Lower the weight(s) back to starting position, keeping your biceps just a bit tensed.
· Start by doing 2 warm-up sets of 5 reps with a lower weight, and 3 working sets of 5 reps with a heavier weight. The last rep should feel very difficult to do.

learn more powerful strategies for getting ripped arms

The Preacher Curl

This variation is done seated on a weight bench, or kneeling with your upper body across an exercise ball.

· Take a dumbbell in your hand.
· Extend your arm in front of you with palm facing up.
· Contract your bicep and curl the dumbbell up until your forearm is at a 45-degree angle to your upper arm.
· Hold for a moment, then extend your arm again.
· Repeat for 5 sets of 5 reps.

Triceps

The triceps are the muscles on the back of your upper arms. They are important for pushing strength, and get worked any time you push against something.

Here are some excellent exercises for building your triceps:

The Close-Grip Bench Press

This variation on the bench press is done with your hands in a supine position, with palms facing forward and away from you.

· Lie on the weight bench and place your hands on the barbell. Move your hands closer together, about one hand’s width inside your shoulder alignment.
· Raise the weight and extend your arms straight up.
· Now bring the barbell down until the bar is slightly touching your chest.
· Extend your arms to raise the bar.
· Repeat for 5 sets of 5 reps.

The Tricep Dip

This exercise requires nothing more than two surfaces which can support your bodyweight – parallel bars, a dip machine, or even two sturdy chairs will do.

· Grip the bars or the edge of the chair firmly.
· Raise your legs into the air, or keep your legs supported on the second chair.
· Using your triceps, push yourself upward without the assistance of your legs. If you’re using two chairs, scoot yourself forward so that your body is in front of the chair you’re gripping.
· Dip your body downward.
· Use your triceps to push yourself back up.
· Repeat for 5 sets of 5 reps.

Forearms & Grip

The forearms and grip are often neglected, but they need to be strong so that you can lift heavier weights. Here’s how to get ripped arms by strengthening your forearms and grip:

Wrist Curls

· Sit on the weight bench with your forearms resting along the tops of your thighs.
· Hold a dumbbell in each hand, palms up, forearms pointing forward.
· Curl your wrists up, keeping your forearms level. Then relax your wrists and bring the weights back to the starting position.
· Do this in a slow and deliberate manner until your muscles start to feel exhausted.
· You can also take the weights in hand, palms facing down, and curl your wrists forward.

By now, you’ve learned some great tips for how to get ripped arms by working all the muscle groups. Remember to add plenty of protein to your diet to encourage muscle growth, and never work your arms more than 3 times a week. Get lots of rest between sessions, and your arms are bound to look better than ever!

Click here for more powerful strategies on adding inches of solid muscle onto your arms