Cliff Personal Article Blog – Bigger arms is surely a plus point to add for your confident. To do this, you need to know the basic knowledge first. There is 2 muscle you need to train, which is bicep and tricep. Many people thinks that bigger bicep means bigger arms, which is wrong. Tricep muscle is the muscle that make your arms look bigger.

Exercise to improve your arms size

Bicep Workout

1. Bicep Curl
   – Grab a dumbell that you can curl
   – Hold the dumbell with your palm facing upward
   – Keep your elbow on your side
   – Lift / curl the dumbell by bringing your palm to your shoulder
   – Bring the dumbell down slowly
   – Do this for 3 sets of 12-15 reps
2. Preacher Curl
   This exercise is similar with bicep curl, the differences is you use some sort of pad and curl the weight.

Tricep Workout

1. Tricep Extension
   – With a tricep rope, first, you need to move away from the machine around 1 feet
   – Slightly bend your knee
   – Grab the rope
   – Rotate your forearm inward
   – Pull the rope to your torso while keeping your elbow still on your side
   – Slowly back to the first position
   – Do this for 3 sets of 10 – 15 reps
2. Overhead Tricep Extensions
   – Adjust the cable height to your hip level
   – Grab the rope
   – Face outward
   – Take 1 step away from a cable
   – Put and bend 1 knee in front of you for stabilize
   – Push the rope outward while keeping your elbow still beside your head
   – Repeat for 3 sets of 10-15 reps

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