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.

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.

Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook