If you are a skinny guy and are tired of having tiny arms then you need to watch this video. Here you are going to learn how to get bigger biceps and triceps by changing a few things about the way you are working out your arms right now.

It doesn’t matter if you are a beginner or even very advanced, the arm training tips shared here are going to help you to put on more size to your arms.

It starts with the first recommendation of flexing your biceps and triceps more often. That’s right, one of the biggest skills you can develop at any point in your lifting career is an ability to contract the muscle that you are trying to build. Many of us instinctively flex our biceps or triceps throughout the day just as a reminder of the hard work we put in that is paying off.

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That said, I want you to be more deliberate about it but of course it doesn’t have to be a big public display. Aim to contract your biceps intentionally for up to 6 seconds at a time. This time period is one that has been shown to allow for progressive recruitment of motor units that enables you to more effectively contract the biceps over time. The same can be done with a triceps arm flex. You can do this many times a day, with the intention of improving mind muscle connection in the long run.

With that improving mind muscle connection, the best place to reinforce it is with bodyweight exercises for the biceps and triceps. You don’t have to worry about the weights encouraging you to use momentum and instead can take the focused contractions of the arm muscles to bodyweight exercises that train them. Here I like using the inverted chin curl and the cobra tricep pushup.

When it comes to biceps growth specifically there are a few things that I want you to make sure that you do. First, is getting your curls right. Far too often people lose focus on the position of their elbow during curl exercises. They often times left the elbow drift either back or forward to start the lift. This is a mistake either way.

If you are a skinny guy and want bigger biceps, try to control the initiation of the curl and prevent the elbow from moving away from your side until the bar passes mid rep. Moving the elbow backwards shortens the moment arm of the curl and takes work away from the biceps. Moving the elbow forward too early allows the front delt to start taking over the curl.

Paying attention to the wrists on the curl is important as well. Try not to let them bend towards your body as you lift the weight up. This activates the forearm flexor muscles which once again takes away from the work being done by the biceps.

Similarly effective biceps growth tips for skinny guys is to make sure you’re not overlooking the importance of the weighted chinup as a huge biceps buildling exercise. If you can do more than 10 bodyweight chinups then it’s time to be sure that you’re including weighted chins in your biceps workouts.

For the triceps, you want to be sure that you’re including the overlooked bench dips exercise for building up the triceps and focusing on the contracted position of the long head of the triceps. The tricep kickback is another exercise that people forget to do that can help to build up the size of the arms. Just make sure to combine bands with dumbbells if you want to overcome the shortcomings of the exercise.

Finally, spending more time in the stretch position of the stretch based tricep exercises is important as well. Here it is recommended that you perform some sets with one and a half reps. This will give you an extra stretch on every full range of motion rep, helping to increase the stretch tension stimulus for growth.

If you want to build bigger arms, whether you are a skinny guy or not, be sure to not just follow these arm workout tips but also head to athleanx.com to check out the Ultimate Arms program.

For more videos on how to build bigger biceps and bigger triceps, especially if you have skinny arms right now, then remember to subscribe and turn on your notifications so you never miss a new video when it’s released.