If you're looking to build serious arm strength and size, you’ve gotta hit both the biceps and triceps with the right moves—no fluff, just the stuff that actually works. Forget endless curls in the mirror; real arm gains come from a mix of heavy lifts, smart isolation work, and progressive overload. Whether you're chasing sleeve-busting peaks or raw power, these workouts will help you get there.
The Bicep Blueprint
Biceps might be the showstoppers, but they’re also stubborn if you don’t train them right. The key? A mix of compound pulls and targeted curls to maximize growth from all angles.
Barbell Curls – The OG mass builder. Keep your elbows pinned to your sides, avoid swinging, and focus on a slow, controlled squeeze at the top. Go heavy but not sloppy—cheating reps won’t do you any favors.
Chin-Ups (Palms Toward You) – A killer bodyweight move that hits the biceps hard while also engaging your back. If bodyweight isn’t enough, add a weight belt or hold a dumbbell between your feet.
Hammer Curls – These target the brachialis (the muscle under your biceps), which helps push your biceps up for that thicker, fuller look. Dumbbells or a rope attachment on a cable machine work great.
Incline Dumbbell Curls – Sitting on an incline bench stretches the biceps at the bottom, increasing time under tension and forcing serious growth. Keep the reps strict—no momentum here.
Triceps: The Real Arm Mass Builders
Fun fact: Your triceps make up about two-thirds of your arm’s muscle mass. If you want big arms, you can’t skip these.
Close-Grip Bench Press – A power move that blasts the triceps while still letting you push heavy weight. Keep your grip just inside shoulder width and lower the bar to your lower chest.
Dips (Weighted if Possible) – One of the best bodyweight tricep builders. Lean forward slightly to emphasize the triceps over the chest. If bodyweight is too easy, strap on a weight belt or hold a dumbbell between your legs.
Overhead Tricep Extensions – Whether you use a dumbbell, EZ bar, or cable, this move hits the long head of the triceps for that horseshoe shape. Keep your elbows tight to your head to avoid shoulder strain.
Skull Crushers (EZ Bar or Dumbbells) – Don’t let the name scare you—just don’t drop the weight on your face. Lower the bar slowly toward your forehead (or just behind it), then extend back up with control.
Putting It All Together
For maximum growth, hit arms twice a week with a mix of heavy strength work (4-6 reps) and hypertrophy-focused sets (8-12 reps). Here’s a sample split:
Day 1 (Heavy Strength Focus)
Day 2 (Hypertrophy Focus)
Pro Tips for Next-Level Gains
Bottom line? Big arms aren’t built overnight, but with the right exercises, consistency, and a little patience, you’ll be flexing in the mirror with pride in no time. Now go lift something heavy.
