Arm Workout: Build Bigger Biceps and Triceps

Everyone wants bigger arms. But most people train them wrong—too much volume, wrong exercises, poor technique. Here's how to actually build impressive biceps and triceps.

Arm Anatomy Basics

Biceps

Two heads:

• Long head: Outside of arm, creates "peak"
• Short head: Inside of arm, adds thickness

Functions: Elbow flexion, forearm supination

Triceps

Three heads:

• Long head: Inside, largest head, adds size
• Lateral head: Outside, creates "horseshoe"
• Medial head: Underneath, stability

Functions: Elbow extension

The Truth About Arm Size

Triceps make up ~2/3 of upper arm size. Want bigger arms? Don't neglect triceps.

Best Bicep Exercises

Barbell Curl

The classic mass builder.

1. Shoulder-width grip, arms extended
2. Curl to shoulders, keeping elbows stationary
3. Lower with control
4. Don't swing or use momentum

Dumbbell Curl

Allows full supination for peak contraction.

1. Start with palms facing thighs
2. Rotate as you curl (supinate)
3. Squeeze at top
4. Lower slowly

Incline Dumbbell Curl

Stretches long head for better development.

1. Bench at 45-60 degrees
2. Arms hang straight down
3. Curl without moving upper arms
4. Feel the stretch at bottom

Hammer Curl

Targets brachialis (under biceps) and forearms.

1. Palms face each other throughout
2. Curl to shoulders
3. Keep elbows pinned
4. Builds arm thickness

Preacher Curl

Eliminates momentum, isolates biceps.

1. Upper arms on pad
2. Curl to full contraction
3. Lower until arms nearly straight
4. Don't hyperextend at bottom

Cable Curl

Constant tension throughout range.

1. Low pulley, straight or EZ bar
2. Curl to shoulders
3. Squeeze, then control the negative
4. Great for finishing sets

Chin-Up

Compound movement that builds biceps.

1. Underhand grip, shoulder-width
2. Pull until chin over bar
3. Focus on using biceps
4. Added benefit: back development

Best Tricep Exercises

Close-Grip Bench Press

Heavy compound for tricep mass.

1. Hands shoulder-width or slightly narrower
2. Lower bar to lower chest
3. Press up, focusing on triceps
4. Don't flare elbows

Dips

Bodyweight tricep builder.

1. Upright torso (lean = more chest)
2. Lower until upper arms parallel
3. Press up to lockout
4. Add weight when bodyweight is easy

Skull Crusher

Stretches long head for growth.

1. Lying down, arms vertical
2. Lower bar/dumbbells toward forehead
3. Extend back to start
4. Keep upper arms still

Overhead Tricep Extension

Best long head exercise.

1. Dumbbell or cable overhead
2. Lower behind head
3. Feel deep stretch
4. Extend to lockout

Tricep Pushdown

Cable staple for lateral head.

1. Cable at high position
2. Push down until arms straight
3. Keep elbows at sides
4. Control the return

Close-Grip Push-Up

Bodyweight tricep work.

1. Hands close together
2. Elbows stay close to body
3. Lower chest to hands
4. Press to lockout

Rope Pushdown

Allows natural wrist position and separation.

1. Pull rope apart at bottom
2. Squeeze triceps hard
3. Control the negative
4. Great pump exercise

Arm Workouts

Beginner Arms (15 minutes)

| Exercise | Sets | Reps | |----------|------|------| | Barbell Curl | 3 | 10-12 | | Tricep Pushdown | 3 | 10-12 | | Hammer Curl | 2 | 12 | | Overhead Extension | 2 | 12 |

Intermediate Arms (25 minutes)

| Exercise | Sets | Reps | |----------|------|------| | Close-Grip Bench Press | 3 | 8-10 | | Barbell Curl | 3 | 8-10 | | Skull Crusher | 3 | 10-12 | | Incline Dumbbell Curl | 3 | 10-12 | | Rope Pushdown | 3 | 12-15 | | Hammer Curl | 2 | 12 |

Advanced Arms (35 minutes)

| Exercise | Sets | Reps | |----------|------|------| | Close-Grip Bench Press | 4 | 6-8 | | Chin-Up (weighted) | 3 | 6-8 | | Skull Crusher | 4 | 10-12 | | Incline Dumbbell Curl | 3 | 10-12 | | Overhead Tricep Extension | 3 | 10-12 | | Preacher Curl | 3 | 10-12 | | Rope Pushdown | 3 | 15 (drop set) | | Cable Curl | 2 | 15 (drop set) |

Bicep Focus Day

| Exercise | Sets | Reps | |----------|------|------| | Barbell Curl | 4 | 8-10 | | Incline Dumbbell Curl | 3 | 10-12 | | Preacher Curl | 3 | 10-12 | | Hammer Curl | 3 | 12 | | Cable Curl | 3 | 15 |

Tricep Focus Day

| Exercise | Sets | Reps | |----------|------|------| | Close-Grip Bench Press | 4 | 6-8 | | Weighted Dips | 3 | 8-10 | | Skull Crusher | 3 | 10-12 | | Overhead Extension | 3 | 10-12 | | Rope Pushdown | 3 | 12-15 |

Superset Arm Blast

Superset = no rest between paired exercises.

| Superset | Exercise | Sets | Reps | |----------|----------|------|------| | 1a | Close-Grip Bench | 3 | 10 | | 1b | Barbell Curl | 3 | 10 | | 2a | Skull Crusher | 3 | 12 | | 2b | Incline DB Curl | 3 | 12 | | 3a | Rope Pushdown | 3 | 15 | | 3b | Hammer Curl | 3 | 15 |

Rest 60-90 seconds between supersets.

Training Frequency

Arms Per Week

• Minimum: 6 sets biceps + 6 sets triceps
• Moderate: 10-14 sets each
• High volume: 16-20 sets each

Schedule Options

Option 1: Dedicated Arm Day

• One day focused on arms
• Higher volume per session

Option 2: With Push/Pull

• Biceps on pull day
• Triceps on push day
• Hit 2x per week

Option 3: After Compounds

• 2-3 sets biceps after back
• 2-3 sets triceps after chest/shoulders
• Accumulates weekly volume

Technique Tips

Bicep Mistakes to Avoid

• Swinging: Using momentum steals from biceps
• Ego weight: Too heavy = bad form
• Short range: Full extension to full contraction
• Rushing: Control the negative

Tricep Mistakes to Avoid

• Flared elbows: Stresses shoulders, reduces tricep work
• Partial reps: Full extension matters
• Neglecting long head: Need overhead work
• Only pushdowns: Variety builds complete triceps

Mind-Muscle Connection

Arms respond well to feeling the muscle work.

• Squeeze hard at contraction
• Slow negatives
• Lighter weight with better form > heavier with momentum

Progressive Overload

For Arms

Small muscles recover faster but also plateau faster.

Strategies:

1. Add 2.5-5 lbs when you hit top of rep range
2. Add 1-2 reps at same weight
3. Add a set over time
4. Use intensity techniques (drop sets, rest-pause)

When Progress Stalls

• Take a deload week
• Switch exercise variations
• Increase training frequency
• Check nutrition and sleep

Arm Training Myths

"Train Arms Every Day"

Arms need recovery like any muscle. 2-3x per week maximum for direct work.

"High Reps Only for Arms"

Mix rep ranges: 6-8 for compounds, 10-15 for isolation, occasional 15-20.

"Curls Are All You Need"

Triceps = 2/3 of arm size. Heavy pressing builds triceps. Don't neglect them.

"Wrist Curls Build Big Arms"

Forearms help, but biceps and triceps drive arm size. Prioritize them.

Sample Week (Arms 2x)

Day 1: Push (includes triceps)

• Bench Press 4×8
• Overhead Press 3×10
• Close-Grip Bench 3×10
• Lateral Raise 3×15
• Rope Pushdown 3×12
• Overhead Extension 2×12

Day 2: Pull (includes biceps)

• Pull-Up 4×8
• Barbell Row 4×8
• Barbell Curl 3×10
• Face Pull 3×15
• Incline DB Curl 3×12
• Hammer Curl 2×12

Day 4: Push

(Rotate exercises)

Day 5: Pull

(Rotate exercises)

Quick Arm Finishers

Add to end of any workout:

5-Minute Bicep Blast

• 21s (7 bottom half, 7 top half, 7 full) × 2
• Hammer curl × 15

5-Minute Tricep Blast

• Pushdown × 15
• Overhead extension × 15
• Close-grip push-up × failure

Arm Pump Circuit (no rest)

• Curl × 12
• Pushdown × 12
• Hammer curl × 12
• Overhead extension × 12
• Rest 60s, repeat 2x

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Big arms come from consistent training, progressive overload, and balanced development of biceps AND triceps. Stop ego curling. Focus on form, feel the muscles work, and progress over time.

Now go fill out those sleeves.