Implement these free weight, machine, and bodyweight workouts to achieve 18-inch arms.
Every athlete aspires to have well-built and toned arms. They’re a symbol of power, and flexing is a favored mirror selfie pose. This article will explore 6 triceps and biceps exercises for creating 18-inch arms.
First, recognize that your arms consist of more than just your biceps. Achieving larger arms requires working both your biceps and triceps — the triceps actually constitute two-thirds of your arm. It’s essential to target these muscles at least two to three times per week.
Your nutritional habits and calorie consumption are also crucial for building 18-inch arms. Adequate calorie intake and sufficient protein are vital to stimulate muscle growth.
Beyond having bigger flexes, increasing arm size is also vital for the strength that transfers to other exercises like bench presses and barbell rows as well as everyday tasks such as carrying groceries. This post focuses on achieving bigger arms through the proper diet and scientifically-supported workouts.
18-Inch Arms Training Regimen
Achieving 18-inch arms is feasible with exercises targeting both biceps and triceps. Here are some exercises to include in your fitness routine. We’ve compiled workouts that utilize dumbbells, barbells, EZ bars, as well as bodyweight, along with recommended sets and reps.
| Exercises | Sets | Reps |
| Barbell Curls | 3 | 8-10 |
| Concentration Curls | 3 | 8-10 |
| EZ Bar Curls | 2 | 8-10 |
| Triangle Pushups | 3 | 10-12 |
| Overhead Extensions | 3 | 10-12 |
| Dips | 2 | Max |
Barbell Curls
Barbell curls are a fundamental bicep workout targeting both the biceps brachii and the brachialis. This exercise supports muscle growth towards achieving 18-inch arms since you can handle heavier loads with the barbell compared to dumbbells. Higher resistance translates to greater muscle development.
To execute the barbell curl, grasp the barbell with an underhand grip shoulder-width apart. Bend your elbows and steadily raise the barbell towards your chest before lowering it back down. Keep your elbows stationary without moving your body to ensure maximum biceps engagement.
Concentration Curls
The concentration curl is an isolation exercise aimed at the biceps brachii utilizing controlled movements. Concentration curls also stimulate the triceps brachialis and the brachioradialis by pressing firmly into your thighs for stability.
To perform a concentration curl, sit on a bench and place your upper arm against your inner thigh. Gradually lift the dumbbell and contract your biceps at the peak of the motion before lowering it. Concentration curls can be executed with kettlebells as well.
EZ Bar Curls
The EZ bar curl is an excellent method for increasing muscle growth in your biceps. Research indicates that using an EZ bar targets the biceps brachii and brachioradialis throughout the full range of motion(1). Additionally, many find the EZ bar easier on the wrists than a regular barbell.
Hold the EZ bar with a supinated grip at shoulder-width, extending your arms. Curl the bar up until your forearms meet your biceps. Keep your arms close to your torso and then lower the bar.
Triangle Pushups
Also known as diamond or triceps pushups, the triangle pushup is a bodyweight exercise focused mainly on the triceps. It also targets the chest and shoulders. Studies show that this pushup variant activates the triceps more effectively than other forms due to the closer hand position (2).
For a triangle pushup, position your hands close together to form a triangle…shape beneath your chest. Make sure your spine and legs stay aligned, then press up from the ground and lower your body to finish the repetition.
Overhead Extensions
Overhead tricep extensions are isolation movements that enhance your triceps. To perform this exercise, you usually employ a dumbbell, which could be one or a pair, depending on your grip power level. Nonetheless, alternatives such as resistance bands, kettlebells, barbells, or a cable machine can also be utilized.
Hold the dumbbells above your head and lower them back, hinging at the elbows. Raise the dumbbells overhead to finish the repetition. Make certain your arms remain stationary so that the movement solely occurs at the elbow, fully activating the triceps muscles.
Triceps Dips
Triceps dips are a body-weight exercise that primarily targets the triceps brachii muscles. However, this movement can also engage other muscles, depending on how it is performed. Chest dips will recruit your chest and shoulder muscles, while bench dips will isolate your triceps. Triceps dips are among the most effective exercises for tricep muscle development.
To execute the triceps dip, sit on a bench, chair, or any elevated platform with your legs extended. Place your hands shoulder-width apart on the surface, then lower your body until a 90-degree angle is formed by your elbows. Pause, then lift yourself back up while tightening your triceps.
Importance of Protein and Calories for Muscle Growth
Performing the correct exercises with proper technique is critical for building 18-inch arms. Nonetheless, your diet also plays a significant role in muscle growth. Additionally, you need adequate fuel for your training sessions.
Boosting your protein intake is the initial step on your journey to achieving bigger arms. Research indicates that individuals aiming to build muscle should consume between 1.4-2.0 grams per kilogram of body weight of protein daily (3).
Excellent protein sources include eggs, chicken breast, chickpeas, lean beef, Greek yogurt, and beans. Protein supplements can also help you meet your daily intake goals. It’s generally recommended to mix animal and plant proteins to ensure your diet includes all essential amino acids.
Lastly, it’s crucial to avoid a caloric deficit if you are determined to build arm muscle mass. A low-calorie diet makes muscle building almost impossible and could lead to muscle wasting. Calories are essential for both your workouts and muscle hypertrophy.
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References
- Marcolin, G., Panizzolo, F. A., Petrone, N., Moro, T., Grigoletto, D., Piccolo, D., & Paoli, A. (2018). Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ, 6, e5165. https://doi.org/10.7717/peerj.5165
- Kim, Y. S., Kim, D. Y., & Ha, M. S. (2016). Effect of the push-up exercise at different palmar width on muscle activities. Journal of physical therapy science, 28(2), 446–449. https://doi.org/10.1589/jpts.28.446
- Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8