Arm Day Workout: Build Bigger Biceps and Triceps

Everyone wants impressive arms. They're the most visible muscle group in a t-shirt and often the first thing people notice.

This guide covers everything you need for an effective arm day.

Arm Anatomy

Biceps Brachii

The "show muscle" on the front of your upper arm.

• Long head: Outer bicep, creates the peak
• Short head: Inner bicep, adds width

Function: Elbow flexion and forearm supination (turning palm up)

Triceps Brachii

The back of your upper arm—and 2/3 of your arm's total mass.

• Long head: Inner portion, trained with overhead movements
• Lateral head: Outer portion, creates the "horseshoe"
• Medial head: Deep head, supports other two

Function: Elbow extension

Brachialis

Muscle underneath the bicep. When developed, pushes the bicep up for a bigger look.

Function: Elbow flexion (especially with neutral grip)

The Best Bicep Exercises

Mass Builders

Barbell Curl The foundation of bicep training.

• Shoulder-width grip
• Elbows at sides, don't swing
• Full range of motion
• Control the negative

Dumbbell Curl Allows supination for full bicep contraction.

• Start palms facing thighs
• Rotate (supinate) as you curl
• Peak contraction with pinky higher than thumb
• Lower with control

Hammer Curl Targets brachialis and long head of bicep.

• Neutral grip (palms facing each other)
• Keep elbows stationary
• No swinging or momentum
• Both arms together or alternating

Isolation/Peak Builders

Incline Dumbbell Curl Stretches the long head for peak development.

• Bench at 45-60 degrees
• Arms hang straight down
• Curl without moving upper arm forward
• Deep stretch at bottom

Preacher Curl Eliminates momentum, pure bicep work.

• Upper arms flat on pad
• Full extension at bottom
• Squeeze at top
• Control the descent

Concentration Curl Mind-muscle connection specialist.

• Elbow braced against inner thigh
• Curl toward opposite shoulder
• Hold peak contraction
• Slow negative

Cable Curl Constant tension throughout range.

• Low pulley position
• Step back for tension at start
• Full range of motion
• Squeeze at top

The Best Tricep Exercises

Mass Builders

Close-Grip Bench Press Allows heavy loading for tricep mass.

• Hands 12-14 inches apart
• Keep elbows close to body
• Touch lower chest
• Lock out fully

Dips Bodyweight mass builder (keep torso upright for tricep focus).

• Torso vertical (not leaning forward)
• Lower until upper arms parallel
• Elbows back, not flared
• Lock out fully

Skull Crushers (Lying Tricep Extension) Classic tricep isolation with good loading.

• Lie on bench, arms vertical
• Lower weight toward forehead/behind head
• Keep upper arms still
• Extend fully

Isolation/Detail Builders

Tricep Pushdown Constant tension cable movement.

• Elbows at sides throughout
• Push down until full extension
• Control the return
• Don't let elbows drift forward

Overhead Tricep Extension Targets the long head specifically.

• One dumbbell held overhead with both hands (or cable)
• Lower behind head, feel stretch
• Extend fully
• Elbows point forward, don't flare

Kickbacks Isolation for lateral head and peak contraction.

• Torso parallel to floor
• Upper arm parallel to floor
• Extend until arm straight
• Squeeze at top

Diamond Push-Ups Bodyweight tricep finisher.

• Hands together forming diamond
• Elbows stay close to body
• Full range of motion
• Great for high-rep burnout

The Complete Arm Day Workout

Option 1: Balanced Mass Builder

| Exercise | Sets × Reps | Rest | |----------|-------------|------| | Close-Grip Bench Press | 4 × 6-8 | 2-3 min | | Barbell Curl | 4 × 8-10 | 2 min | | Skull Crushers | 3 × 10-12 | 90s | | Incline Dumbbell Curl | 3 × 10-12 | 90s | | Tricep Pushdown | 3 × 12-15 | 60s | | Hammer Curl | 3 × 10-12 | 60s |

Total time: 40-50 minutes

Option 2: Superset Pump (Time Efficient)

Pair exercises, minimal rest between pairs:

Superset 1 (3 rounds, 90s rest between rounds)

• Barbell Curl × 10
• Skull Crushers × 10

Superset 2 (3 rounds, 60s rest)

• Incline Dumbbell Curl × 12
• Overhead Extension × 12

Superset 3 (3 rounds, 60s rest)

• Cable Curl × 15
• Tricep Pushdown × 15

Total time: 25-35 minutes

Option 3: Bicep Emphasis

| Exercise | Sets × Reps | Rest | |----------|-------------|------| | Barbell Curl | 4 × 8-10 | 2 min | | Incline Dumbbell Curl | 4 × 10-12 | 90s | | Preacher Curl | 3 × 10-12 | 90s | | Hammer Curl | 3 × 10-12 | 60s | | Cable Curl (21s) | 2 × 21 | 90s | | Tricep Pushdown | 3 × 12-15 | 60s | | Overhead Extension | 3 × 12-15 | 60s |

Option 4: Tricep Emphasis

| Exercise | Sets × Reps | Rest | |----------|-------------|------| | Close-Grip Bench Press | 4 × 6-8 | 2-3 min | | Dips (weighted) | 4 × 8-10 | 2 min | | Skull Crushers | 3 × 10-12 | 90s | | Overhead Extension | 3 × 12-15 | 60s | | Tricep Pushdown | 3 × 12-15 | 60s | | Barbell Curl | 3 × 10-12 | 90s | | Hammer Curl | 3 × 10-12 | 60s |

Option 5: Home/Minimal Equipment

| Exercise | Sets × Reps | Rest | |----------|-------------|------| | Diamond Push-Ups | 4 × max | 90s | | Dumbbell Curl | 4 × 10-12 | 90s | | Chair/Bench Dips | 4 × max | 90s | | Hammer Curl | 3 × 10-12 | 60s | | Overhead Dumbbell Extension | 3 × 12-15 | 60s | | Concentration Curl | 3 × 10-12 each | 60s |

Arm Training Techniques

21s (Biceps)

7 reps bottom half + 7 reps top half + 7 reps full range = brutal pump

Drop Sets

Complete a set, immediately reduce weight 20-30%, continue to failure. Great for final set.

Slow Negatives

Lower the weight for 3-4 seconds. Increases time under tension and muscle damage.

Peak Contraction Hold

At the top of each rep, squeeze and hold for 2-3 seconds.

Blood Flow Restriction

Light weight (30-40% max) with bands wrapped above the muscle. Creates massive pump with minimal joint stress.

Common Arm Training Mistakes

1. Swinging and Cheating

Momentum takes tension off the muscle. Use a weight you can control strictly.

2. Neglecting Triceps

They're 2/3 of arm size. Train them with equal or greater volume than biceps.

3. Same Exercises Every Time

Muscles adapt. Rotate grip widths, angles, and exercises every few weeks.

4. Ignoring the Stretch

Full range of motion including the stretched position maximizes growth. Don't cut reps short.

5. Too Much Volume

Arms are small muscles that fatigue quickly. 12-16 sets per muscle per week is plenty for most.

6. Training Arms Before Big Lifts

Fatigued arms compromise bench press, rows, and pull-ups. Train arms last or on separate days.

Training Frequency

Beginners: 1 direct arm session per week (arms also work during pressing and pulling)

Intermediate: 1-2 direct sessions per week

Advanced: 2-3 sessions per week with varying intensities

Remember: Arms get indirect work from all pressing (triceps) and pulling (biceps) movements.

Arm Growth Timeline

Week 1-4: Pump during workouts, strength increases, minimal visible change Month 2-3: Sleeves start feeling tighter Month 4-6: Visible size increase Year 1+: Impressive development with consistent training

Arms grow relatively fast compared to other body parts—but "fast" still means months, not weeks.

Nutrition for Arm Growth

• Protein: 0.7-1g per pound bodyweight for muscle repair
• Calories: Slight surplus (200-500 above maintenance) for growth
• Timing: Protein within 2 hours post-workout helps (but total daily intake matters more)
• Hydration: Muscles are 75% water—stay hydrated for fullness and performance

Build Your Arms

Big arms require consistent training of both biceps AND triceps, progressive overload, and patience.

Pick a workout from this guide. Train with intensity. Track your weights. Eat enough protein.

The size will come.

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