• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Workouts Arms

5 Arm Exercises To Make Your Guns Pop

by Vidur Saini Updated by GI Team on Jan 5, 2023

5 Arm Exercises To Make Your Guns Pop
This post may contain affiliate links (disclosure policy).

Best Arm Exercise For Bigger Arms

If you’re a gym regular and still can’t build your arms, you might already know to grow your pythons takes more than doing a few curls. You need to train your biceps and triceps with a balanced approach to build symmetry and proportions.

Having muscle symmetry and the right proportions can add delusion and make your arms look bigger than they actually are. Follow the exercises mentioned in the article to make the most of your arm training.

21’s

If you haven’t tried 21’s, you have no idea what a brutal bicep pump feels like. You’ll have to drop your ego at the door before performing the 21’s as you’ll only be ab able to lift around 30-40% of your normal bicep curl weight.

For the first seven reps, lift the barbell from the bottom to the mid-way point. From the top to the bottom will be the next seven reps, and you’ll finish the set by performing seven barbell bicep curls with a full range of motion.

Floor EZ Bar Skullcrushers

Most people make the mistake of limiting their range of motion by overloading the bar while performing the barbell skullcrushers. In this exercise, you need to lie down with your back on an exercise mat and an EZ bar placed right next to the top of your head.

While keeping your elbows and upper arms parallel to each other and perpendicular to the floor, lift the barbell by extending at your elbows. Contract your tris at the top of the movement. Return to the starting position and touch the floor with the weight plates on the bar before repeating for another rep.

Arm Blaster Hammer Curls

The arm blaster is one of the most underutilized accessories in the gym. Using the arm blaster turns your normal dumbbell curls into an isolation exercise by eliminating the possibility of using momentum to lift the weights.

Performing the dumbbell hammer curls using an arm blaster will help in developing the length and peak of your guns. Make sure you squeeze your bis and tris with every rep while performing the exercises mentioned in the article.

Single Arm Cable Extensions

Unilateral exercises like the single-arm cable extensions are an incredibly effective way of fixing muscular imbalances. Performing the single-arm cable extensions can also help you achieve a better mind-muscle connection and hence a better pump.

Hold the cable in one hand with a neutral (palms facing the side) grip and the pulley should be at the highest position. With a slight bend in your back, push the cable towards the floor while maintaining your elbows in the same position. Hold and contract your tris at the bottom of the movement and repeat for the recommended reps.

Double Arm Overhead Cable Curls

Ask someone to show you their guns, and they’ll probably hit the front double biceps pose. Performing the double-arm overhead able curls can help you build the roundness, peak, and separation in your bis which can make your guns pop.

To perform the overhead curls, attach the pulley at a height where it is slightly above your shoulder level. Your upper arms should be in a straight line and parallel to the floor while you’re performing the exercise. Contract the life out of your pythons as you flex them at the front double biceps pose position.


What is your favorite arm exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

Header image courtesy of Envato Elements

About Vidur Saini

Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • The Ultimate Mike Mentzer Workout and Diet

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility