Weightlighting Q's:
 

Whats the best exercize for increasing the size of your arms and forearms?

I'm a skinny mofo (if I told you I weighed over 130 lb, I'd be lying :p), and I'd like to put on some mass for strength, but to be honest mostly out of vanity heh.

i had my best results from concentrations curls....and curls using a tricep bar....

if u want to get bigger looking arms you cant forget to work the tricep.....


as far as forearms...its wierd because i really dont target them specifically....

but u could take a dumbell or bar and kneel and lay your arms on the bench and use the edge to isolate the forearm....

fingercurls (hang your arm over a bench or stand up and let a dumbell roll to the bottom of your fingers and curl them back up, if that makes sense)
i have heard many good things about the farmers walk- heavy weight (really heavy) and walking as long as you can with them until your hands give out.
hammer curls are nice for them
reverse preacher curls-
and if you do 21s i can promiss you will feel those in your forearms

Hammer curls also work well. standing or hanging over a 90 curling pad. Instead of having your palm face you, have your fist with the thumb on top.

Hammer curls are definitely the best. You should go out and buy a heavy duty stress relief ball too. Not only can you take those anywhere, they are great for strengthening your hands and giving some size and definition to your forearms.

you can do wrist curls and reverse wrist curls. but my personal favority is good ole' masturbation. not a fast builder, but damn is it fun.

Triceps Extension.. Hold a dumbbell at arms lengh overhead, palm facing forward. Slowly lower the dumbbell in an arc behind your head ( not shoulder ) as far as possible. Then slowly extend your arm, returning to the starting position. This works the triceps which is 3/4 of your arm mass. Gives you a great "cut". Dumbell wrist curls work the forearms.

Thanks for all the exercises! :D Lots to try out..

you want bigger arms....eat and work out the whole arm....and do not overtrain. Arms are an easy muslce group to overtrain, becasue so many other excercises require their use. Def work on building tri's as they make you arms look bigger...as well as the brachioradialus (hammer curls)

why do you want just bigger arms? if you're a skinny mofo do some real weight training and work out your whole body. do compound exercises such as Deadlift Benchpress and Squats. your whole body will grow. if you workout just your arms, they won't get big. even if they do. you'll look like an idiot

If you want bigger arms:

Db Shoulder Press
Db Hammer Curl
Db Skullcrusher
BB Squats

'Cause guys with chicken legs look funny

I agree with the triceps theory. They do make up the majority of you upper arm mass. I personally like the concentration curls and my all time favorites, tri extensions and dips with a little weight strapped around my waist.

For sheer thickness, like a couple of guys said, the triceps is the way to go; it makes up most of your arm mass. Besides the exercises named so far, try narrow-stance pushups, with your hands planted on the ground under your body or nearly under your body. It'll work the triceps and chest together, with some shoulder thrown in.