Do Dead Lifts Build Arm Strength And Size?

A lot of people avoid performing dead lifts.  It is either too hard to do, or they are scared of dead lifts because of the horror videos that you come across on YouTube.  The problem here is, you need to be performing total body movements like the dead lift and the squat if your goal is to get bigger and stronger.  Don’t be afraid of these movements, people lose form and get injured when they try to lift weights that they cannot properly lift. If you stay within your strength zone you will be fine…granted you know how to properly perform the movement.  Assuming you do, read on!

Know this: Squats and Dead Lifts are going to make you bigger and stronger.

In addition to this statement you need to be lifting with heavy weight:

Does Lifting Heavy Increase Testosterone?

So now to the meat of the question: Dead lifts & Arm Strength/Size. Your arms carry two functions:

1. Bringing your hands towards or away from your body.
2. Carrying objects.

Both of these, when trained with weight, will increase the strength and size of your arms. You may be aware of the more obvious ones like bicep curls and tricep extensions. However, movements like Dead lifts and Farmer Carry’s will increase your arm size and strength as well! Carrying weights requires stronger muscle fibers to endure heavier loads. Think about it, if you were to carry a heavy suitcase at your side (just gripping the handle, letting your arm hang at your side) you will begin to become very fatigued after a short while. The more times that you carry this suitcase the easier to carry this weight will become. This is a result of strength increasing in your arms (forearms, biceps, triceps, and shoulders). Now, as you get heavier and heavier (dead lifts), you will need more muscle fibers to be able to handle the heavier weights. Increasing the amount of muscle fibers will result in an increase in muscle size.

Now, as mentioned above the biceps and triceps aren’t the only muscles that benefit from Dead lifts. I’ve included other muscles that benefit from Dead lifts to prove that you are doing yourself a disservice by not performing this movement.

Forearms & Obliques:

Two Muscles You Need To Exercise But Aren’t

Abs & Core:

Will Going Beltless For Heavy Deadlifts Work My Abs More?

Leg Muscles:

Deadlifting For Leg Strength?

As you can see, the Dead lift is undeniably a TOTAL BODY MOVEMENT and by performing this movement with maximum intensity (rest around 2 minutes or less between sets), and using a challenging weight (a weight that allows you to perform the prescribed reps and sets with proper form) you will ensure that you are proceeding in the right direction for strength and size!

Squats and Dead Lifts are going to make you bigger and stronger.