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Do not focus on the biceps only, as many would do. Triceps are a far bigger muscle. So try to do tricep bulldown, bench press with narrow grip. Also alternate curl is good to get big arms overall while barbell curls adds to your bicep when flexed.

Forearms are another essentially ignored part. Hand wrestling and many other things are based on the strenght of your forearm and how you train it. Bruce Lee used to train his forearms everyday. You can start by doing wrist roller (you can make it at home, dont use too much weight)

This is a good site where you can find exercises per body part.

Training the back chest and legs is very important too, don't just focus on the arms.

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  • 11 months later...

^^ advice from experts ;) Cut down on the unhealthy food

and my brother a gym freak! and from his Arnold Schwarzeneggar bodybuilder book,I've seen is a lot of bench press and bicep curls !

Apparently if you want more shaped muscles you should have a routine of lifting lighter weights which gradually get heavier but if you just want a big massive muscley arm just do heavy lifting which will increase the muscle size but won't really input in the shape but you'll still get a good shape when its tensed ! :)

Baki bhul chuk maaf and good luck with your Dholeh-Sholeh

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