Well-developed arms are essential for anyone looking to build and sculpt a muscular and proportionate physique. However, strong, sculpted arms aren't just for looks; they play a crucial role in our overall strength, functionality, and fitness. As a certified personal trainer who works with clients in Austin, I've worked with clients of all experience levels to develop arm workouts that deliver real and long-lasting results.

In this article, we'll discuss some of the most effective exercises to target the biceps and triceps. A well-rounded arm workout and routine goes far beyond the standard bicep curls and tricep extensions. Each of the arm workouts highlighted in this article is a bicep and tricep exercise that I've found to be exceptionally effective at producing gains in both arm strength and size, and I consider them to be some of the best arm workouts for men and women.

Please note that the information in this article is meant to be informative, not personalized recommendations for our readers.

Let's dive in!

How To Grow Bigger Arms

The process required for growing bigger biceps and triceps is much like that of any other muscle group; one has to expose the muscles to a consistent and sufficient volume of resistance and load over a period of time. It essentially boils down to one of the most well-known and established principles in the fitness industry: progressive overload.

Progressive overload essentially means gradually increasing the demand and load on the muscles by adding more weight, reps, or sets over time (or a combination of these factors). The reason this is an essential component of an effective weight training regimen is that the body will adapt to a certain stimulus over time, and therefore, the results seen from this particular stimulus (weight training in this context) will eventually stagnate.

So, if someone has been performing 10 repetitions of bicep curls with 25-pound dumbbells for three sets over a long period of time, they will eventually see gains in strength and size slow down or cease entirely.

Proper form is also a critical aspect of a successful strength training regimen. Using momentum or cheating through lifts not only reduces the effectiveness of those arm exercises but also puts the lifter at risk of injury.

A well-rounded strength training regimen also targets all parts of the arm, creating symmetry and avoiding imbalances that could hinder progress or performance. This means incorporating an equal amount of both tricep workouts and bicep workouts.

Finally, one should never underestimate the importance of recovery. Actual muscle growth happens during rest, not during training sessions. Adequate recovery involves sufficient sleep and rest days throughout the week.

Consistency is supremely important in the world of strength training; even with the best workouts, results won't happen overnight. As a certified personal trainer, I make it a point to offer those words of encouragement to my clients as I remind them to stick with it, trust the process, and celebrate those small milestones along the way. With dedication and the right approach, strong and impressive arms will be on the way!

Bicep Vs Tricep

The biceps and triceps are located on opposite sides of the arm and have different functions. The biceps, short for biceps brachii, sit on the front of the upper arm. They're the muscles we usually think of when we "flex" our arm. The biceps are responsible for bending (or flexing) the arm at the elbow joint and also for rotating the forearm.

The triceps, or triceps brachii, are located on the back of the upper arm. This muscle gets its name because it has three heads, or sections, that come together to form one, essentially. The primary function of the triceps is opposite that of the biceps, to straighten (or extend) the arm. Anytime someone pushes something away or straightens their elbow, which is the movement performed when performing a push-up or closing a heavy door, the triceps are hard at work.

Together, these muscles create balance and make natural arm movements smooth and efficient. The biceps often get more attention because they're more visible when flexed, but the triceps are not to be overlooked! They make up about two-thirds of the upper arm's size and are key for building strong, functional arms. A well-rounded strength training regimen will target both the biceps and triceps proportionately, with equal time dedicated to bicep workouts and tricep workouts.

Best Arm Workout Routine

Now, let's get into what makes a great arm workout and training routine!

The key to any great strength training regimen is consistency. I stress this concept to my clients all the time. We don't need to be perfect, and we don't need to work out at our absolute maximum capacity all the time. We just need to do the basic things well and do them repeatedly for a long stretch of time.

Below, we'll get into some of these basic strength training fundamentals and how they pertain to bicep exercises and tricep exercises. We'll explore training frequency and some of my favorite arm exercises.

How Often Should I Workout My Arms?

The answer to this question really depends on how much someone has been training to the present date. A beginner, or someone who hasn't done much weight training, won't need to work out their arms as often as someone who has been strength training consistently for years.

I generally instruct my clients to aim for 15-20 sets of biceps and triceps exercises per week. This can be done in one or two workout sessions throughout the week. This frequency is often a good balance between providing enough stimulus for muscle growth and allowing sufficient time for recovery, which is essential for building strength and size.

As we've already discussed, rest plays a critical role in muscle growth. Overtraining muscles without proper recovery can cause fatigue, hinder progress, and even increase the risk of injury. I advise my clients that a minimum of 48 hours of rest should be taken before training the same muscle group again.

Injury prevention is also extremely important. For this reason, it's better to focus on quality over quantity by performing exercises with proper form, controlled tempo, and an appropriate amount of weight to challenge the muscles without overexertion.

Best Bicep Exercises

Below are some of my favorite arm workouts and what I consider to be the best bicep exercises.

Seated Dumbbell bicep curls

This is perhaps my favorite dumbbell bicep workout, and it's a great bicep workout for beginners. To perform a seated dumbbell bicep curl, the lifter should start by sitting on a sturdy bench with their feet flat on the floor, shoulder-width apart. From there, they'll hold a dumbbell in each hand with their palms facing forward and their arms fully extended down by their sides. They'll aim to keep their back straight, core engaged, and their shoulders relaxed to maintain proper posture.

They'll slowly curl the dumbbells upward by bending their elbows, keeping them close to their sides throughout the movement. They'll focus on contracting their biceps as they lift and stop the curling motion once the dumbbells are near shoulder height. They can pause for a moment at the top to exaggerate the squeeze of the movement, then lower the weights back down in a controlled manner to the starting position.

The lifter should avoid swinging their arms or using their back to lift the weights with more force, as this reduces effectiveness and increases the risk of injury. The motion of the seated dumbbell bicep curl should be slow and controlled to maximize engagement in the biceps. Lifters should avoid using dumbbells that are too heavy, as this can compromise form and limit the range of motion.

I advise my clients to stick to a manageable weight that allows them to complete the set with good technique. The dumbbell curl is a formidable dumbbell bicep exercise!

Cable bicep curls

The cable bicep curl is what I consider to be the best cable arm workout. My preferred variation of the cable bicep curl is done bilaterally, meaning one arm at a time. With a single hand attachment in the lifter's grip (supinated) they will stand facing the machine with their feet about shoulder-width apart and their knees slightly bent. The hand and attachment should be just outside the hips, and the lifter can even take one step away from the machine to ensure tension stays on the bicep throughout the entire movement.

The movement begins as the lifter slowly curls the attachment up and toward their shoulder (while being mindful not to move the elbow from its starting position). The lifter should concentrate on feeling the bicep contract as the hand comes up toward the shoulder. Once the curling motion is completed and the hand can no longer come toward the shoulder, the lifter will begin to allow the hand and attachment to return to their starting position. This stage of the exercises should be done with a slower and controlled tempo.

I emphasize to my clients that it's important to limit momentum throughout this bicep exercise to ensure proper form and technique and to reduce any risk of injury.

Barbell Bicep Curls

best bicep exercises — EZ bar variation shown above.

Similar to the other variations of bicep curls that we've discussed so far, to perform barbell bicep curls, the lifter will begin by standing tall with their feet shoulder-width apart and a barbell held in both hands (hands just outside hips) in a supinated grip. The starting position dictates that the arms are fully extended with the barbell hanging in front of the thighs.

To begin the motion, the lifter will slowly curl the barbell upward by bending their elbows and keeping them close to their torso at all times. The lifter will concentrate on feeling the squeezing sensation in their biceps as they bring their hand up and toward their shoulder.

After a brief pause at the top end of the movement, the lifter will lower the barbell back down in a controlled motion until their arms are fully extended. This can be repeated for the desired number of reps.

The temptation to use momentum with a barbell bicep curl can often be stronger than in other bicep exercises and even with other variations of bicep curls. For this reason, it's imperative that lifters stay mindful and refrain from using momentum to complete this movement. They should focus on keeping their back straight and limiting shoulder movement.

Best Tricep Exercises

Below are more of my favorite arm workouts and what I consider to be the best bicep exercises.

Tricep Push Downs

Much like the bicep curl variation we highlighted earlier, I prefer to perform bilateral cable tricep push downs, also known as cable tricep extensions. To perform a cable tricep extension, the lifter will start by attaching a single handle to the high pulley of a cable machine. They'll stand facing the machine with their feet about shoulder-width apart and grip the handle with one hand in a pronated fashion (palm facing the floor).

This tricep exercise will begin as the lifter pulls the handle down so their elbows are bent at a 90-degree angle (can use a mirror for reference) and positioned close to their torso; this is the actual starting position of the exercise. From here, they'll slowly extend their arms downward by straightening their elbows, keeping them in a fixed position close to their body throughout the movement.

The lifter will focus on engaging their triceps as they push their hand down toward the floor. Once the elbow and arm are fully extended, a pause can be taken to exaggerate the squeeze in the triceps. At this time, the lifter will begin to allow the hand to come back up toward its starting position in a slow and controlled tempo. The movement is finished when the elbow returns to 90 degrees.

Similar to bicep curls, the lifter should avoid using their shoulder to perform this exercise as this can lead to potential injury and also degrade tricep activation throughout the exercise.

Keeping the elbow close to the body and not flared out to the side is also important for injury prevention and ideal tricep activation throughout this cable tricep exercise.

Skull Crushers

Skull crushers are my favorite dumbbell tricep exercise! To perform dumbbell skull crushers, the lifter will start by lying flat on a bench with their feet firmly planted on the floor for enhanced stability. They'll hold a dumbbell in each hand, gripping them firmly with their palms facing inward (neutral grip). From there, they'll extend their arms straight up above the chest so the dumbbells are positioned directly over the shoulders. Keeping the elbows stationary and close to their head, they'll slowly lower the dumbbells toward their forehead by bending the elbows. They can stop when the dumbbells are just above the forehead or slightly behind it, ensuring a controlled descent (or eccentric part of the movement). To finish the movement, the arms will then be extended back to the starting position by straightening the elbows. Attention should be given to the triceps throughout the movement to ensure proper activation of the targeted muscles.

Some common mistakes with this exercise include flaring of the elbows. When properly done, the elbows should remain pointing forward (in line with the torso).

This exercise does not necessitate heavy weight. Dumbbells that are too heavy will not only result in incorrect form but can also lead to injury in the shoulders and/or elbows.

Overhead Tricep Extensions

These are another great example of a dumbbell tricep exercise. To perform overhead tricep extensions with a dumbbell, the lifter will start by standing or sitting upright with their feet firmly planted for increased stability. They will hold a dumbbell with both hands, gripping it securely around the top end or handle. From here, they will raise the dumbbell overhead until the arms are fully extended, ensuring the elbows are locked in place but not hyperextended; this is the starting position.

Then, they will slowly lower the dumbbell behind their head by bending the elbows, keeping them pointed forward and close to the ears. The first half of the movement will end when their forearms are roughly parallel to the floor or when they feel a comfortable stretch in the triceps. At this point, they will engage the triceps to push the dumbbell back up to the starting position.

Similar to skull crushers, the overhead tricep extensions can be done improperly by excessive flaring of the elbows. When done correctly, the elbows should be pointing forward, in line with the lifter's line of vision.

Bonus!

For those without access to gym equipment, push-ups with a narrow hand placement can be a great option for a tricep exercise alternative. These are a great example of an arm workout that can be done at home. They can also add variety to a strength routine while effectively working triceps and other upper body muscle groups.

Best Arm Workouts

Building strong and well-developed arms requires commitment, planning, and a healthy balance between training frequency and recovery. Whether one's focused on their biceps, triceps, or forearms, the arm exercises outlined in this article offer a mix of weightlifting and bodyweight options to suit various fitness levels. I even use many of these exercises with my clients at Heavy Mettle Fitness in Austin, Texas.

Another key to success is to prioritize proper form to maximize results while minimizing the risk of injury and ensuring that load and tension are placed on the intended muscle groups. The latter is a factor many people in the gym almost never consider!

Consistency is essential for anyone who's serious about achieving success with their fitness regimen. The key to consistency is sustainability. I advise clients not to plan out some overwhelming routine and try to lift as hard as they possibly can over a 30 to 60-day period, and instead make adjustments to make weight training a part of their long-term lifestyle and health regimen.

Results won't happen overnight, but every rep and every session brings us closer to achieving our fitness goals!

Please note that I am not a medical professional and you should always consult with your doctor before beginning an exercise and/or nutrition regimen.

Best Arm Workouts (Detailed Guide)