Tip: The Best Arm Exercises for Long-Armed Lifters

If you have long arms, it's tougher to build biceps and triceps. Use these exercises to bring them up.

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Long Limbs? Do More Isolation Work

Longer-limbed bodybuilders and lifters often struggle to move heavier weights than their stumpy-limbed brethren. Why? Because they have a longer range of motion – a mechanical disadvantage. Being tall has its perks, but lifting weights is rarely one of them.

It comes down to having longer levers. Compared to alligator-armed lifters, the lever arm of long-limbed lifters is much further from the torso. The solution is to add in more isolation work.

Try incline curls for biceps:

Incline Biceps Curl

Add in some overhead extensions for triceps:

Overhead Triceps Extensions

Now, this doesn’t mean you should neglect the compound exercises like dips and chin-ups, but if you have long arms, don’t forget the isolation work.