The 13 Best Exercises for Bigger Arms

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Barbell Bent-Over Rows

Barbell Bent-Over Rows

Why it works: This move targets the entire upper body. You’ll feel it most in your lats and biceps, but your forearms and grip will do work, too.

How to do it: Hold a barbell with palms facing up. With soft knees, hinge forward from the hips, keeping back flat, until back is almost parallel with the floor. Drive elbows toward the ceiling, bringing the bar up to torso. Return to the start and repeat. Do three sets of 12 reps.

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