If you're aiming for bigger, stronger arms, you're going to need a combination of smart training, consistency, and a solid workout routine. Building bigger arms isn't just about lifting weights—it's about targeting both the biceps and triceps through effective exercises. Whether you're a beginner or a seasoned lifter, adding these top six exercises to your arm day will give you the gains you're looking for. As a 20 year personal trainer I find that more volume in smaller muscle groups such as the arms is the way to more growth. So I like to target 15-20 reps with a couple bigger lifts like close grip bench, dips, long bar curls or preacher curls for more strngth building.
Here are the Top 6 Best Exercises for Bigger, Stronger Arms to help you achieve your goals, along with a workout plan to get you started!
1. Barbell Bicep Curl
Target Muscles: Biceps
The barbell bicep curl is a tried-and-true exercise for building size and strength in your biceps. By using a barbell, you can lift heavier weights, making it one of the most effective movements for arm development.
How to Perform It:
- Stand with your feet shoulder-width apart, holding the barbell with both hands, palms facing forward, and grip shoulder-width apart.
- Keep your elbows close to your torso as you curl the barbell towards your chest.
- Slowly lower the barbell back to the starting position, resisting gravity for maximum tension.
Tip: Focus on controlled movement. Don't swing your body or use momentum to lift the weight.
2. Tricep Dips
Target Muscles: Triceps, Shoulders, Chest
Dips are one of the most effective bodyweight exercises for building the triceps. You can perform these on parallel bars or using a bench, making them versatile for any gym setup.
How to Perform It:
- Place your hands on the parallel bars or a bench, with your arms straight and elbows locked.
- Lower your body until your elbows form a 90-degree angle, then push yourself back up.
- Keep your torso upright and your shoulders down throughout the movement.
Tip: To make dips more challenging, add weight with a dip belt or hold a dumbbell between your legs. Stay upright with your torso to focus more arms, if your toro falls forward you will activate more chest.
3. Hammer Curl
Target Muscles: Biceps, Brachialis, Brachioradialis (forearms)
Hammer curls are an excellent variation of the traditional curl. They engage not just your biceps, but also your forearms and the brachialis, a muscle that lies underneath the biceps, giving your arms a fuller appearance.
How to Perform It:
- Hold a pair of dumbbells with a neutral grip (palms facing each other) at arm’s length.
- Curl the dumbbells up towards your shoulders while keeping your elbows tucked by your sides.
- Slowly lower the weights back to the starting position.
Tip: Focus on squeezing your forearms and biceps at the top of the movement for full muscle engagement.
4. Close-Grip Bench Press
Target Muscles: Triceps, Chest, Shoulders
The close-grip bench press is a fantastic compound movement that emphasizes the triceps while still engaging your chest and shoulders. It’s a great way to develop pressing strength and tricep size.
How to Perform It:
- Lie flat on a bench with a barbell, gripping the bar with your hands shoulder-width apart.
- Lower the bar to your chest, keeping your elbows close to your body.
- Press the bar back up, focusing on using your triceps to move the weight.
Tip: Keep your elbows tucked in and don’t flare them out too much to prevent shoulder strain.
5. Overhead Tricep Extension
Target Muscles: Triceps (Long Head)
The overhead tricep extension isolates the long head of the triceps, which is crucial for giving your arms that full, rounded look.
How to Perform It:
- Hold a dumbbell or rope attachment on a cable machine overhead with both hands.
- Slowly lower the weight behind your head while keeping your elbows stationary.
- Extend your arms back to the starting position, fully contracting your triceps.
Tip: Keep your core tight and avoid arching your back to maintain proper form.
6. Preacher Curl
Target Muscles: Biceps
The preacher curl is perfect for isolating the biceps and minimizing the use of other muscles. It provides a greater range of motion and helps you focus on the peak contraction in your biceps.
How to Perform It:
- Sit on the preacher bench and grab an EZ curl bar with your hands shoulder-width apart.
- Lower the bar slowly, keeping your arms extended on the pad.
- Curl the bar back up, focusing on squeezing your biceps at the top.
Tip: Keep your elbows against the pad at all times to prevent cheating or using momentum.
Bigger, Stronger Arms: Workout Routine
Now that you know the best exercises for building bigger arms, here's a sample workout plan that combines these exercises to maximize arm growth:
Workout Plan:
- Barbell Bicep Curl – 4 sets x 15-20 reps
- Tricep Dips – 4 sets x 15-20 reps (Add weight if you’re more advanced)
- Hammer Curl – 3 sets x 15-20 reps
- Close-Grip Bench Press – 4 sets x 8-12 reps
- Overhead Tricep Extension – 3 sets x 15-20 reps
- Preacher Curl – 3 sets x 8-12 reps
Additional Tips for Success:
- Progressive Overload: Gradually increase the weight you’re lifting to challenge your muscles and stimulate growth.
- Rest and Recovery: Allow 48–72 hours for your arms to recover before working them again.
- Nutrition: Ensure you're consuming enough protein and calories to support muscle growth. Aim for at least 1g of protein per pound of body weight.
- Consistency: Stick to the plan, and be patient. Muscle growth takes time, but with dedication, you'll see results.
By incorporating these six powerful exercises into your arm training, you’re setting yourself up for massive growth and strength. Keep challenging yourself, stay consistent, and watch your arms transform into the powerful, muscular limbs you’ve been working for!
Coach Mitch