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Everyone wants to have bigger arms! It doesn’t have to be that difficult, especially with these 2 techniques! The goal for this video is to help you stretch the tape measure and fill out those arm sleeves. So, let me show you how to build bigger arms with these 2 techniques. The best way to build overall arm size is to work your triceps because it makes up 2/3rds of your overall arm size. Biceps will make your arms look better, but triceps will help them look a lot bigger. Now, let me give you some tips for getting bigger triceps.

You want to utilize COMPOUND SETS, which means you are going to do 2 exercises back to back targeting the same muscle group. We are also going to do a PRE-EXHAUST TECHNIQUE, which means you are going to use a lighter weight with an isolation movement then follow up with a compound movement. Let’s get started with the workout to help you build bigger arms!

Exercise #1: DUMBBELL SKULLCRUSHERS. You want to use a light enough weight for you to hit 15-20 reps. Start with the dumbbell slightly behind your head, and keep them there for the entire movement. They should never be directly above your head during this exercise.

Exercise #2: CLOSE GRIP TRICEP PRESS. You are going to use a heavier weight for this exercise to help you build more muscle mass. The isolation exercise pre-exhausts your triceps, before getting into the heavy compound movement. Keep your elbows close to your sides to make sure that you are working more of the triceps, and not your chest.

Rest for 90 seconds after each set of the 2 exercises, and you are going to do a total of 4 sets. After we do 4 sets of these to compound sets, you are going to do another compound set of 2 different exercises. Your triceps are going to be pretty fatigued going into this second compound set.

Exercise #3: DUMBBELL OVERHEAD TRICEP PRESS. You can do this exercise seated or standing. Focus on getting a good stretch as you bring the dumbbell down. Aim for 12-15 reps of this exercise.

Exercise #4: DUMBBELL TRICEP KICKBACK. Initiate the movement at the elbow, and try to avoid swinging your arms. You want this to work your triceps with using momentum to bring the dumbbells up.

After doing both of these compound sets, your triceps are going to be getting a good pump. This is going to help you build bigger arms, really focusing on your triceps. Tricep strength will also help with having pressing strength.

Alright, that wraps up this video tutorial on how to build bigger arms with these 2 techniques. Make sure to subscribe to our channel for more videos on how to build bigger arms and get ripped at home.