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Developed biceps, triceps, deltoids and forearms make arms appear bigger.
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The muscles throughout your arms are responsible for controlling movement at your elbow and wrist joints. The major muscles that make your upper arms look bigger when developed include your biceps brachii and triceps brachii muscles. Developed shoulders also contribute to a large arm appearance. There are also muscles throughout your forearms that flex, extend and rotate your wrists, and these muscles can make your lower arms look bigger.
Target your biceps, triceps, forearms and shoulders to make your arms look bigger.
Build Your Guns
The biceps are located at the front of your upper arms, running from the front of your shoulders and down your arm where they then insert just on the other side of the bend in your elbow. They're responsible for flexing, or bending, your elbows. If you are interested in making your biceps bigger, you can incorporate exercises like barbell biceps curls, dumbbell biceps curls, hammer curls and isolation curls into your workouts.
Target the Triceps
Your triceps run down the backside of your upper arms, from the back of your shoulders to your elbows. They're responsible for extending, or straightening, your elbows against resistance. Exercises that are effective at targeting the triceps if you're looking to build size include lying triceps extensions, dips, overhead triceps extensions and dumbbell kickbacks.
Include Your Shoulders and Forearms
When the deltoids in your shoulders are developed, they make the top of your arms look big. Your deltoids are responsible for lifting your arms forward or out to your sides. Develop your deltoids with shoulder presses, front raises and lateral raises. The muscles in the front of your forearms, which include your flexor digitorum superficialis, flexor digitorum profundus, flexor carpi radialis, flexor carpi ulnaris, palmaris longus and flexor pollicis longus, can be increased in size with dumbbell wrist curls. At the outside of your forearms are your extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor indicis, extensor digiti minimi, extensor pollicis longus and extensor pollicis brevis. These muscles can be developed with dumbbell wrist extensions.
Train for Size
If you're hoping to build size in your arm muscles, you can do so by incorporating two upper-body weightlifting workouts into your weekly routine. Include exercises that work your biceps, triceps, deltoids, wrist flexors and wrist extensors. Jessica Matthews of the American Council on Exercise recommends performing three to six sets of six to 12 reps of each exercise. Rest 30 to 90 seconds in between each set.