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Expectation vs Reality
Expectation: you hit the bar, some girl grabs your arm, bites her lip, and you can practically hear her thoughts: “Damn, he lifts.”
Reality: it’s your bro slapping your bicep asking “Yo, what’s your curl PR?” or your uncle at the BBQ gripping your forearm like he’s checking a horse’s teeth.
That’s the truth about arms. Everyone notices them. You don’t have to take your shirt off — arms are front and center in a T-shirt, a hoodie, even while carrying groceries. They’re the visible status muscle.
And here’s a little bonus most guys overlook: women are especially attracted to thick, muscular forearms. It’s subtle, primal, and a major turn-on. Big forearms don’t just make you look strong — they signal strength without you having to say a word.
But here’s the catch: most guys only curl until their elbows scream, ignoring half the muscles that actually make arms look thick. Even worse, they skip triceps — the muscle that makes up about two-thirds of your upper arm mass.
So if you want arms that stretch sleeves and look big from every angle, here’s the game plan: train your biceps, yes, but also the forgotten muscles that create width and thickness.
Why Thick Arms Matter (Beyond Vanity)
- Biceps get the attention — they’re the show muscle.
- Triceps add raw size — they make your upper arm thick even when relaxed.
- Forearms = handshake dominance, functional strength, and yes… they drive women wild.
- Everyday carryover: curls help your pull-ups, rows, and deadlifts. Big forearms make carrying groceries look easy.
The Brachialis – The Hidden Thickness Maker
The brachialis hides underneath your biceps, but when it grows, it literally pushes your biceps out, making them look wider.
Best exercises:
- Hammer curls (dumbbell, rope, or bar)
- Reverse curls (overhand grip)
👉 If you’re still doing endless regular curls, swap one out for hammer curls or add them on top if you can handle more volume.
📌 Adjustable dumbbells are perfect for hammer curls at home. Check out my dumbbell guide here
The Brachioradialis – Hammer Curl Power
Sounds like the brachialis, but it’s not. The brachioradialis runs along the top of your forearm into your upper arm. Most people can’t even see it — until you train it.
When it grows, it creates that side-view “meat mountain.” It also fills the weird gap between your biceps and forearms, making your arms look complete instead of stringy.
Best exercises:
- Hammer curls (again, double duty here)
- Reverse curls
👉 Want to really feel these? Grab an EZ curl bar — easier on the wrists, perfect for reverse curls.
Forearms & the “Peanut Muscle”
Forearms are where attraction and function collide. They’re the only part of your arms always visible in a T-shirt, and they scream strength. Big forearms are also a massive turn-on for women. It’s primal — thick forearms signal power, protection, and raw masculinity.
The star player here is a little muscle that pops like a peanut when flexed. Grow it, and your forearms look massive.
Best exercises:
- Wrist curls (barbell, dumbbell, or behind the back)
- Wrist roller (forearm killer)
- Grip strengthener / forearm exerciser
👉 A cheap grip strengthener or forearm roller will torch your forearms without needing a full gym.
Pro tip: don’t ego lift here. Go light, high rep, and keep your wrists safe.
Don’t Forget Triceps – The Real Mass Builder
Here’s the truth: biceps look nice, but triceps are the bulk. They make your arms look big even when you’re not flexing. Neglect them, and your arms will always look half-baked.
Best exercises:
- Dips (weighted if you’re a savage)
- Skull crushers (EZ curl bar works great)
- Rope pushdowns (bands work too if you train at home)
Gear You’ll Want for Arm Gains
If you want to build arms at home, here’s the minimal kit:
- Adjustable dumbbells → curls, hammer curls, wrist curls
- EZ curl bar → skull crushers, reverse curls
- Forearm strengthener → forearm thickness
- Resistance bands → triceps pushdowns anywhere
Supplements for Bigger Arms
You don’t need a supplement shelf that looks like a GNC warehouse. Stick to the proven basics:
- Creatine → best for size & strength
- Pre-workout → crazy pump, especially for arms
- Whey protein → recovery and growth
FAQ – Quick Curl Questions
How much does a curl bar weigh?
Most EZ curl bars weigh between 10–15 lbs (5–7 kg), but Olympic EZ bars can go up to 20 lbs (9 kg).
Are hammer curls better than bicep curls?
They’re different. Bicep curls target peak, hammer curls hit brachialis + brachioradialis for thickness. Do both.
What does hammer curl work?
Primarily brachialis and brachioradialis — the muscles that make arms look thicker.
The Bottom Line
Arms aren’t just biceps. If you want thick, sleeve-stretching arms that turn heads and turn women on, train all sides:
- Brachialis for hidden width
- Brachioradialis for forearm thickness
- Peanut muscle for forearm size & attraction factor
- Triceps for overall arm mass
Do this consistently, and you’ll have arms that look impressive in any T-shirt — no shirtless flexing required.
