Best Arm (Biceps and Triceps) Exercises – Free Workout Plan
- Free arm builder fitness guide -
What Muscles Make Up the Arms?
Your arms consist of several muscles, but the two largest and most important ones for strength and aesthetics are the biceps brachii and triceps brachii.
Biceps (Biceps Brachii)
- Location: Front of the upper arm
- Function: Flexes the elbow (like when you do a curl) and supinates the forearm (rotates the palm upward).
- Structure: Two heads—short head (inner bicep) and long head (outer bicep).
Triceps (Triceps Brachii)
- Location: Back of the upper arm
- Function: Extends the elbow (like when you do a pushdown or press) and stabilizes the shoulder.
- Structure: Three heads—long head, lateral head, and medial head.
Both muscle groups are essential for functional movements, pushing and pulling exercises, and overall arm size and definition.
Why Training Arms is Important for Everyone
Training Arms For Men:
- Bigger arms enhance your physique and help build strength for pressing and pulling exercises like bench press, pull-ups, and rows.
- Strong triceps are essential for increasing upper body strength, while developed biceps improve pulling movements.
Training Arms For Women:
- Defined arms create a toned, athletic look.
- Arm strength improves daily tasks like lifting, pushing, or carrying.
- Training arms also helps reduce body fat by increasing muscle mass, which boosts metabolism.
Best Biceps Exercises for Muscle Growth
Each part of the bicep requires targeted exercises for full development. Here are some science-backed exercises:
1. Barbell Bicep Curl
- Muscle Targeted: Both short and long heads
- How to Perform:
- Stand with feet shoulder-width apart, holding a barbell with palms facing forward.
- Curl the barbell toward your shoulders, keeping your elbows close to your torso.
- Slowly lower the weight back to the starting position.
- Tips: Avoid swinging your body to lift the weight.
2. Hammer Curl
- Muscle Targeted: Brachialis and brachioradialis (forearm muscles)
- How to Perform:
- Hold dumbbells with palms facing each other.
- Curl the dumbbells toward your shoulders while keeping your wrists neutral.
- Slowly return to the starting position.
- Tips: Keep your elbows tucked to avoid engaging the shoulders.
3. Concentration Curl
- Muscle Targeted: Short head of the biceps
- How to Perform:
- Sit on a bench and rest your elbow on the inside of your thigh.
- Slowly curl the dumbbell toward your shoulder, squeezing at the top.
- Lower the dumbbell back down.
- Tips: Focus on the squeeze to maximize the mind-muscle connection.
Best Triceps Exercises for Muscle Growth
The triceps make up about 2/3 of your upper arm size, so if you want bigger arms, prioritize them!
1. Tricep Dips
- Muscle Targeted: All three heads of the triceps
- How to Perform:
- Place your hands on a bench or parallel bars, fingers pointing forward.
- Lower your body until your elbows reach a 90-degree angle.
- Push back up to the starting position.
- Tips: Keep your chest lifted and elbows pointing backward.
2. Skull Crushers (Lying Tricep Extension)
- Muscle Targeted: Long head of the triceps
- How to Perform:
- Lie on a bench, holding a barbell or dumbbells above your chest.
- Slowly lower the weight toward your forehead, bending only your elbows.
- Extend your arms back to the starting position.
- Tips: Avoid flaring your elbows out.
3. Rope Tricep Pushdowns
- Muscle Targeted: Lateral head of the triceps
- How to Perform:
- Attach a rope to a cable machine and grip it with palms facing each other.
- Push the rope downward until your arms are fully extended.
- Slowly return to the starting position.
- Tips: Split the rope at the bottom for a stronger contraction.
How Often Should You Train Arms?
- Frequency: 2–3 times per week.
- Volume: 12–20 total sets per week (6–10 for biceps, 6–10 for triceps).
- Reps: 8–12 reps for hypertrophy (muscle growth), 4–6 reps for strength, or 12–15 for endurance.
- Rest: 60–90 seconds between sets for hypertrophy.
Sample Arm Day Workout for Rapid Muscle Growth :
Here’s a free, gym-based arm day workout:
Biceps
- Barbell Bicep Curl – 3 sets of 10 reps
- Hammer Curl – 3 sets of 12 reps
- Concentration Curl – 3 sets of 15 reps
Triceps
- Tricep Dips – 3 sets of 10 reps
- Skull Crushers – 3 sets of 12 reps
- Rope Tricep Pushdowns – 3 sets of 15 reps
Tips:
- Focus on form, not just lifting heavier weights.
- Use slow, controlled movements for maximum muscle engagement.
Home Workout Arm Workout For Muscle Growth (No Equipment)
Biceps
- Towel Curls: Loop a towel under your foot and curl upward, using resistance. (3 sets of 12 reps)
- Isometric Bicep Hold: Flex your biceps and hold for 30 seconds. (3 rounds)
Triceps
- Chair Dips: Use a sturdy chair for dips. (3 sets of 10–15 reps)
- Diamond Push-Ups: Hands close together to target the triceps. (3 sets of 10–15 reps)
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