Benefits of an Arm Blaster for Upper Arm Bulking (Bicep Bomb)

You must have seen your gym buddies wearing arm blusters during bicep bulking exercises. It’s natural to question whether arm blaster actually works and what might be the benefits of arm blaster during your gym workout. 

We will also address questions like:

  • Which muscles does arm blaster activate?
  • How to wear arm blaster?
  • How to check arm blaster fitting?
  • What Things to look for in arm blaster?
  • How does arm blaster workout compare to other exercises?

What Is The Purpose of an Arm Blaster?

An arm blaster is a fitness accessory designed to enhance the effectiveness of bicep exercises, like curls. It’s used to optimize form, isolate the biceps, and improve muscle engagement during workouts.

The arm blaster is used for several reasons:

Muscle Isolation: 

It isolates bicep muscles and maximizes muscle activation for better growth. It also prevents cheating or swinging during curls.

Form Correction: 

It helps maintain proper posture and form for or beginners who are working on their technique.

Mind-Muscle Connection:

Since arm blaster isolates certain upper arm muscles, it shifts your mental focus specifically on working out the targetted muscles via more effective contractions.

When it is used?

It is best used during bicep exercises like barbell curls or dumbbell curls. It’s particularly beneficial for higher-rep sets aimed at muscle growth.

Who Should Use an Arm Blaster?

The arm blaster is used by a variety of individuals, including:

  • Bodybuilders to target and define their biceps precisely.
  • Strength Athletes to complement upper arm strength training 
  • Fitness Enthusiasts to optimize all bicep workouts 
  • Rehabilitation to strengthen biceps during recovery without straining other areas.

“The arm blasters are an amazing workout tool for bicep isolation bulking and correcting form during curls. It promotes more focused muscle engagement which is required for effective muscle growth.” – Fitness Expert

Does Arm Blaster Really Work for Building Upper Arm Muscles? (Literally THE BICEP BOMB!)

It isolates target muscles and controls their movement for a more focused muscle engagement during bulking exercises.

The arm blaster primarily targets the biceps brachii muscles. By stabilizing the upper arms, it isolates the biceps for concentrated contractions. Other muscles are not engaged to the same extent.

Arm Blaster Isolates Upper Arm Muscles for Better: 

Muscle Activation:

Isolation exercises, like arm blaster curls, focus on specific muscles and activate more muscle fibers within that group. This targeted activation “hypertrophy” encourages muscle growth. [1]

Mechanical Load and Tension:

Isolation exercises, especially preacher curls, allow controlled tension on the targeted muscle to increase the mechanical overload. This sustained tension drives muscle adaptation and growth. [2]

Metabolic Stress:

Partial preacher curls are excellent bicep bulking exercises and create metabolic stress in the muscle by limiting blood flow during contraction. [3] This stress contributes to muscle growth.

Get Your Bicep Bulking Workout and Meal Recommendations

How to Wear an Arm Blaster Properly?

It has a curved and contoured “L” , a gentle arc shape. The larger curve rests against your upper chest, and the smaller curve extends under your arms. This design stabilizes your upper body and isolates the biceps during curls.

Get in Form:

Stand upright and maintain good posture.

Place the larger curve of the arm blaster against your upper chest, just below your collarbone.

Arm Position:

Insert your arms under the smaller curve of the arm blaster. Your upper arms should be snug against the blaster.

Strap Adjustment:

If your arm blaster has adjustable straps, tighten them comfortably around your body. This secures the arm blaster in place and prevents movement during exercises.

Adjust the Neck Strap (if applicable):

Some arm blasters have a neck strap. Adjust it so that it comfortably rests around your neck, preventing the blaster from slipping downward.

Elbow Position:

Position your elbows against the sides of the arm blaster’s smaller curve. This keeps your upper arms stable and prevents swinging during curls.

Perform Exercise:

Perform your chosen bicep exercise (e.g., curls) while maintaining proper form and engaging your biceps. The arm blaster should stay securely in place throughout the movement.

How to Check Whether Arm Blaster Fits Properly?

When you wear an arm blaster, check the following things:

  • Does the arm blaster Feel Secure and stable against your chest and upper arms?
  • Are your elbows resting against the sides of the arm blaster’s smaller curve comfortably?
  • Can you move your and swing your arm and elbow freely during curls? 

Here are some additional tips to properly wear arm blaster:

Check the Curvature: 

The larger curve of the arm blaster should comfortably rest against your upper chest, just below your collarbone. The smaller curve should extend under your arms, aligning with your elbow joints.

Adjust Arm Position: 

Your upper arms should fit snugly against the arm blaster’s smaller curve, with your elbows resting on either side of it.

Secure Arm Straps (if applicable): 

If your arm blaster has adjustable straps, they should be tightened enough to secure the blaster in place without causing discomfort or restricting movement.

Secure Neck Strap (if applicable): 

If there’s a neck strap, it should rest comfortably around your neck, preventing the arm blaster from sliding downward.

What Things to Consider When Buying an Arm Blaster?

Purchasing an arm blaster requires thoughtful consideration to ensure it aligns with your fitness goals and provides optimal support during bicep workouts. Here are key factors to keep in mind as a buyer:

Design and Ergonomics:

  • Padding: Look for adequate padding where the arm blaster rests against your chest and neck. Comfortable padding prevents discomfort during exercises.
  • Adjustability: Opt for an arm blaster with adjustable straps or settings. This ensures a secure fit for various body sizes and exercise preferences.
  • Contoured Shape: A contoured design that conforms to your body’s natural curves enhances stability and prevents shifting during movements.

Build Quality and Durability:

  • Material: Choose an arm blaster made from high-quality, durable materials like heavy-duty steel or sturdy nylon. This ensures longevity and withstands heavy use.
  • Welding and Stitching: Check for strong welding joints and reinforced stitching, especially in areas that experience tension or stress.

Shape and Size:

  • Curvature: Consider an arm blaster with a well-designed curvature that fits comfortably under your arms and around your chest. This promotes proper alignment and prevents discomfort.
  • Compactness: If portability is important, select a compact arm blaster that is easy to carry to the gym or store at home.

Attachment Points:

  • Bicep Strap: Some arm blasters feature a bicep strap that further isolates the target muscle by securing your upper arms in position. This can enhance muscle engagement during curls.
  • Neck Strap: A secure neck strap prevents the arm blaster from slipping during exercises, enhancing stability and maintaining proper form.

Dumbbell Vs Barbell – Which is More Suitable for Arm Blaster Exercises?

Dumbbells isolate muscles and allow wider range of motion.

On the other hand, Barbells stabilize your body and allow for heavier loading. 

The choice between the two boils down to following key considerations:

  • Upper arm workout Goals: isolation (dumbbells) or stability/strength (barbells).
  • Workout Variety for balanced arm development.
  • Experience, comfort level and personal preference.

Dumbbells are Suitable When You Want to:

  • Prioritize isolation and a full range of motion.
  • Address muscle imbalances between your arms.
  • Target muscles from different angles.
  • Focus on muscle definition and overall arm aesthetics.

Barbells are Suitable When You Want to:

  • Gain more stability and control.
  • Build strength and progressively lift heavier weights.
  • Start Simple and prefer working with one piece of equipment.
  • Balance muscle development and symmetry.

For optimal results, use both in your arm blaster workout routine. 

Arm Blaster Vs Other Upper Arm Workout – Comparison

Arm Blaster vs. Dumbbell Bicep Curls:

  • Arm Blaster Curls: These isolate the biceps by locking the upper arms in place, minimizing cheating or momentum. The focus is solely on the biceps contraction.
  • Dumbbell Bicep Curls: While also targeting the biceps, dumbbell curls allow a slight movement of the upper arms, engaging stabilizing muscles and encouraging better overall arm development. They provide versatility in grip and angles.

Arm Blaster vs. Barbell Bicep Curls:

  • Arm Blaster Curls: Similar to dumbbell curls, arm blaster curls provide strict isolation of the biceps, focusing on contraction without the involvement of other muscles.
  • Barbell Bicep Curls: These involve a wider grip and allow for slight shoulder movement, engaging the biceps along with the brachialis and brachioradialis muscles. Barbell curls also support heavier weights for strength development.

Arm Blaster vs. Hammer Curls:

  • Arm Blaster Curls: Concentrates on biceps isolation, minimizing any assistance from other muscles.
  • Hammer Curls: These target the brachialis along with the biceps, promoting a more balanced development of the upper arm. The neutral grip engages different muscle fibers and supports overall forearm strength.

Arm Blaster  vs. Chin-Ups/Pull-Ups:

  • Arm Blaster Curls: Specifically isolates the biceps with minimal engagement of other muscles.
  • Chin-Ups/Pull-Ups: Primarily target the back muscles, but also engage the biceps and other arm muscles, providing a compound movement that contributes to both upper body strength and bicep development.

Arm Blaster vs. Close-Grip Bench Press:

  • Arm Blaster Curls: Focuses on biceps isolation, strictly targeting the upper arm muscles.
  • Close-Grip Bench Press: Engages the triceps and the chest while also involving the anterior deltoids. It contributes to overall upper body strength and tricep development.

Arm Blaster vs. Tricep Dips:

  • Arm Blaster Curls: Isolates the biceps, making them the sole focus of the movement.
  • Tricep Dips: Primarily target the triceps, chest, and shoulders, offering a compound movement that enhances overall upper body strength and tricep development.

Arm Blaster vs. Skull Crushers:

  • Arm Blaster Curls: Concentrates solely on biceps isolation.
  • Skull Crushers: Target the triceps and emphasize the elongation of the muscle, working on a different aspect of upper arm development.

Arm Blaster vs. Cable Tricep Pushdown:

  • Arm Blaster Curls: Focuses on biceps isolation.
  • Cable Tricep Pushdown: Engages the triceps and stabilizing muscles throughout the movement, offering consistent tension and promoting balanced tricep development.

Arm Blaster vs. Diamond Push-Ups:

  • Arm Blaster Curls: Strictly isolates the biceps.
  • Diamond Push-Ups: Engage the triceps, shoulders, and chest, offering a compound movement that supports overall upper body strength and tricep development.

The Bottomline Is:

Arm blaster workouts excellently isolate the biceps during curls for a more targeted muscle contraction without any assistance from other muscle groups. 

Alternative upper arm exercises involve more compound movements which engage stabilizer muscles and multiple muscle groups simultaneously. These alternative exercises contribute to a more comprehensive upper arm development and overall functional strength. 

The choice between arm blaster exercises and alternatives depends on your fitness goals, preferences, and desire for variety in your training routine.

If you want to target bicep and triceps specifically, arm blasters workout is ideal choice.

Sample Arm Blaster Workout Plan for Biceps

Arm Blaster Standing Exercises:

Arm Blaster Bench Exercises:

Arm Blaster Muscle Isolation Exercises:

Arm Blaster Cable Exercise:

Click Here to Learn: How To Do Bicep Curls Properly?

Sample Arm Blaster Workout Plan for Triceps

Tricep Standing Exercises:

Tricep Bench Exercises:

Tricep Isolation Exercises:

Tricep Cable Exercises:

In Summary:

Arm blaster workout has several benefits over other muscle bulking exercises primarily due to muscle isolation and targetted muscle activation. If your goal is to get buff biceps, using an arm blaster will definitely up your game. Some other benefits of arm blaster workout include form correction and better mind muscle connection.


[1] Marcolin, G., Panizzolo, F. A., Petrone, N., Moro, T., Grigoletto, D., Piccolo, D., & Paoli, A. (2018). Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ, 6, e5165. 

[2] Nunes, J. P., Jacinto, J. L., Ribeiro, A. S., Mayhew, J. L., Nakamura, M., Capel, D. M. G., Santos, L. R., Santos, L., Cyrino, E. S., & Aguiar, A. F. (2020). Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. International Journal of Environmental Research and Public Health, 17(16), 5859.