Looking to pump up your biceps and triceps and show off some serious arm strength? Look no further. In this article, we will provide you with the best exercises for building bigger biceps and triceps. These exercises will help you build muscle, tone your arms, and improve your overall strength.
Don’t think just biceps that make for bigger, more defined arms. When it comes to arms, the greatest portion of the upper arm is the triceps.
You might not be able to see them, but the triceps actually make up around two-thirds of your upper arm! So, if you want to pump your arms, it’s important to work on your triceps and biceps as well.
In this blog, we will dive into the following:
- Anatomy of the Arms
- Importance Of Working Out The Arms
- Arm exercises, specifically focusing on biceps and triceps.
- Technique To Grow Arm Size
- Anatomy of the Arms
- Biceps Anatomy
- Triceps Anatomy
- The Importance Of Working Out The Arms For Men
- 1. Increased muscle mass and definition
- 2. Improved upper body strength
- 3. Better athletic performance
- 4. Enhanced functional fitness
- 5. Reduced risk of injury
- Bicep and Tricep Workout To Build Bigger Arm
- Bicep Exercises for Building Arm Size and Strength
- 1. Barbell Curl
- 2. Preacher Curl
- 3. Hammer Curl
- 4. Incline Dumbbell Curls
- 5. Chin Up
- 6. Zottman Curl
- 7. Cable Curl
- 8. One Arm High Cable Curl
- 9. Barbell Spider Curl
- 10. Barbell Reverse Curl
- Tricep Exercises for Building Arm Size and Strength
- 1. Diamond Push Ups
- 2. Parallel Bar Triceps Dip
- 3. Close-Grip Bench Press
- 4. Lying Triceps Extension
- 5. Two Arm Overhead Dumbbell Triceps Extensions
- 6. Triceps Pushdown
- 7. Rope Triceps Extension
- 8. Cable One Arm Reverse Grip Pushdown
- 9. Dumbbell Kickback
- 10. Cable Overhead Triceps Extension
- Key Principles for Effective Arm Training
- 1. Progressive Overload
- 2. Variety in exercises
- 3. Focus on compound exercises
- 4. Adequate protein intake
- 5. Give your muscles time to rest
- 6. Incorporate isolation exercises
- 7. Train with intensity
- 8. Keep track of your progress
- Sets and Reps For Arm Training
- Arms Workout Plan To Train Bicep and Tricep
- Beginner Arm Workout Plan
- Intermediate Bicep and Tricep Workout Plan
- General FAQs
- What is the best exercise for activating your biceps and triceps?
- How often should I train biceps and Triceps?
- Can you train Triceps and Biceps together in the same Workout ?
- How Many Sets and Reps Should I Do?
- Conclusion
- Build Bigger Arms: 10 Best Bicep and Tricep Exercises
Anatomy of the Arms
The arm is made up of several muscle groups that work together to perform a variety of movements.
The main muscle groups in the arm include:
- Biceps
- Triceps
- Forearms
Biceps Anatomy
The biceps brachii muscle (biceps) is a large, thick muscle of the upper arm.
The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two heads (the Bicep gets its name from the two heads).
It is responsible for flexing the elbow, which is the movement that occurs when you do a bicep curl. The biceps also assists in the rotation of the forearm.
- The short head originates from a projection on the scapula called the coracoid and runs alongside the long head on the inside of the arm.
- The long head originates from a cavity in the scapula called the glenoid.
The biceps is one of four muscles alongside the brachialis, brachioradialis, and coracobrachialis muscles that make up the arm.
Triceps Anatomy
Triceps brachii, or simply Triceps, is a three-headed muscle opposite of the biceps and is responsible for 2/3 of upper arm mass.
The tricep consists of 3 parts: the medial, the lateral, and the long head of the Tricep.
It begins just below the socket of the shoulder blade and at two distinct areas of the humerus. It is responsible for extending the elbow, which is the movement that occurs when you do a tricep pushdown.
The triceps also help in the movement of the shoulder.
The Importance Of Working Out The Arms For Men
Working out the arms is important for men for a variety of reasons.
Firstly, strong and toned arms can improve overall upper body strength and appearance, leading to a more defined and aesthetically pleasing physique.
Additionally, strong arms can improve performance in a variety of physical activities, such as sports and weightlifting, as well as daily tasks such as lifting heavy objects.
Some of the benefits of arm workouts for men include:
1. Increased muscle mass and definition
Arm exercises such as bicep curls, tricep pushdowns, and shoulder presses can help to build muscle and create a more defined, toned appearance in the arms.
2. Improved upper body strength
By targeting the major muscle groups in the arms, such as the biceps, triceps, and shoulders, arm workouts can help to improve overall upper body strength.
This can be beneficial for activities such as lifting heavy objects, playing sports, and weightlifting.
3. Better athletic performance
Strong arms can help to improve performance in sports and other physical activities that involve upper body strength.
4. Enhanced functional fitness
Arm exercises can help improve functional fitness, which refers to the ability to perform daily tasks such as carrying groceries, climbing stairs, and opening jars with ease.
5. Reduced risk of injury
Strong arms can help to reduce the risk of injury in the shoulders, elbow and wrist.
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Bicep and Tricep Workout To Build Bigger Arm
To build arm muscle mass and develop enough strength, you’ll have to focus on adding the best triceps, biceps and forearm exercises to your arm workout plan.
If it is not possible or feasible, try to learn the best arm exercises and techniques to perform that exercises.
Learn how to keep the right posture and how to increase the weights at a slow and steady pace to flex your muscles.
Let’s get on with the best arm workout.
Bicep Exercises for Building Arm Size and Strength
There are many effective arm exercises for men that can help to build muscle and improve strength in the biceps.
Here are a few exercises that are considered to be some of the best:
1. Barbell Curl
The barbell curls are the most popular arm exercise among men, and are used to target the biceps muscles. The exercise is typically performed using a barbell, but it can also be done with an EZ curl bar.
In addition to the biceps, it also engages the forearms, providing a total arm workout.
A wide grip focuses effort on the inner biceps (short head), whereas a narrow grip arks the outer biceps (long head).
How To Do
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Hold a barbell with an underhand grip, your hands should be shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Slowly curl the barbell towards your shoulders, keeping your elbows close to your sides.
- At the top of the movement, your biceps should be fully contracted and the barbell should be at shoulder level.
- Slowly lower the barbell back to the starting position, keeping your upper arms stationary.
- Repeat for the desired number of reps and sets.
Tips
- Pause at the top of the movement and squeeze your biceps.
- The motion should occur at the elbow to isolate the biceps, not on the shoulders.
Read More: Barbell Bicep Exercises and Workout For Mass & Strength
2. Preacher Curl
The preacher curl is an isolation exercise that is designed to target the biceps muscles.
It is typically performed using a preacher curl bench, and it can be done using a barbell, dumbbells or an EZ curl bar.
The incline of the bench also helps to eliminate the use of the shoulders and back muscles, making the biceps work harder
The preacher curl is traditionally the most common arm workout for men, and for good reason.
How To Do
- Get seated on the Preacher Bench with your chest against the support.
- Grab the bar placed on the preacher bench rack in front of you.
- Curl the bar as in standard barbell curl and get maximum contraction at the top.
- Slowly lower the weight back to the starting position, keeping your upper arms against the pad.
- Repeats the desired number of sets.
Tips
- Do not lift off the back. Use your biceps only.
- Keep the motion slow and controlled throughout the set.
- Squeeze the biceps as hard as possible as you get the weight to the top.
3. Hammer Curl
The hammer curl is an isolation exercise that is designed to target the brachioradialis muscle of the forearm and the biceps.
It is typically performed using a pair of dumbbells, and it can be done seated or standing. The exercise gets its name from the grip that is used, which is similar to holding a hammer.
This grip keeps the elbows close to the body and the wrists in a neutral position, helping to isolate the brachioradialis muscle and the biceps.
It is one of the most popular arm exercises among bodybuilders and regular male weightlifters when it comes to building muscular strength and hypertrophy.
How To Do Hammer Curl
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Hold a pair of dumbbells in your hands with your palms facing towards your body.
- Keep your elbows close to your sides and your upper arms stationary.
- Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides
- Pause for a second at the top of the lift, squeeze your biceps.
- Slowly lower the dumbbells back to the starting position, keeping your upper arms stationary.
- Repeat for the desired number of reps and sets
Tips
- Raise and lower the dumbbell should be raised and lowered gradually.
- Keep in control by using your own strength, not using momentum or gravity.
- Neither lean back as you lift the weight nor lean forward as you lower it.
Read More: 15 Best Biceps Exercises With Dumbbells for Mass & Strength
4. Incline Dumbbell Curls
If you are looking to get bigger and stronger arms, then the incline dumbbell curl is what you need to add to your arm workout routine.
It is an excellent full-range exercise to build bigger muscles and also add variety to your arm training.
This workout isolates the long head of your bicep, stretches it, and pushes you to apply more force while contracting.
This means that it can be a great exercise if you are looking to maximize the bicep peak.
How To Do
- Start by setting an incline bench to a 45-degree angle
- Sit on the bench with your back against the pad, and your feet flat on the floor
- Hold a pair of dumbbells at arm’s length with your palms facing forward.
- Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your body
- At the top of the movement, your biceps should be fully contracted, and the dumbbells should be at shoulder level
- Slowly lower the dumbbells back to the starting position, keeping your upper arms stationary
Tips
- Exhale while you exert.
- Keep your elbows close to your body and your upper arms stationary
- Go full range to build biceps.
5. Chin Up
Chin up is one of the best bodyweight exercises that can induce serious muscle growth in the back and biceps and forearms.
It is similar to the pull-up, but the difference is in the grip. In a pull-up, the palms face away from the body, and in a chin-up, the palms face towards the body.
Since the lifter is pulling their own bodyweight, the biceps are usually exposed to loads heavier than what one can lift with a barbell.
How To Do Chin Up
- Start by hanging from a chin-up bar with a close, underhand grip, your hands should be shoulder-width apart.
- Keep your body straight and your core engaged.
- Slowly pull your body up towards the bar, trying to touch your chest to the bar.
- At the top of the movement, your chin should be above the bar and your biceps should be fully contracted.
- Slowly lower your body back to the starting position, keeping your body straight and your core engaged.
- Repeat for the desired number of reps and sets.
Tips
- Don’t get in the habit of doing half reps and chasing numbers.
- Lower to almost full extension of the elbow, but avoid locking out completely.
Read More: Bodyweight Biceps Exercises at Home for Bigger Arm
6. Zottman Curl
The dumbbell zottman curl is one of the best variations of the standard bicep curl. This multi-movement piece is one of the best arm workouts for men you can add to your arsenal.
- The first portion, the regular curl, focuses on bicep strength.
- The second lowering portion, the dumbbell reverse curl, allows you to overload the forearms.
You can perform Zottman curls with both arms at the same time, or alternate the arm you lift with.
How To Do
- Hold a pair of dumbbells to your sides.
- Keep your palms facing up as you curl the weights up to your shoulders.
- Pause at the top of the movement.
- Slowly rotate your grip so your palms are facing downwards.
- Lower the dumbbells slowly back to the starting position using an overhand grip.
- When the dumbbells are close to your thighs, again turn your hands while returning to the starting position.
Tips
- Perform this exercise in a slow, controlled manner for best results.
- Don’t go heavy. Choose a lighter weight and focus on perfecting your form.
7. Cable Curl
Unlike barbell or dumbbell curls, where the resistance varies during the lift, the cable pulley provides a uniform resistance throughout the movement.
The bicep cable curl is one of the best isolation exercises for the of bicep. It’s a pulling action performed with a cable machine and is suitable for beginners.
How To Do Cable Curl
- Set up for the cable curl by attaching a straight bar to the low pulley cable.
- Grasp the bar with an underhand grip (palms facing up), and your hands about shoulder-width apart.
- Curl the bar up toward your shoulders by bending at the elbows.
- Lower the weight down to the arms extended position.
Tips
- Stand upright with the spine straight.
- Keep the rep timing slow and control the weight as you lower it.
- Fixing the elbows against your sides prevents movement at the shoulder and is an excellent way to isolate the biceps.
8. One Arm High Cable Curl
The High cable curl exercise is a great option that will help you to target the biceps and build width and thickness in the muscle.
There are two main versions of the high cable curl: one-arm and two-arm. Both variations are effective, but the one-arm version allows you to use more relative weight for potentially greater gains in biceps size and strength.
How To Do
- Begin by standing sideways next to a high pulley machine, arm extended out at about shoulder height, and gripping the handle with one of your hands.
- Slowly curl the cable towards your head, isolating the bicep until you feel tension, and hold for a count.
- Return to the starting position and repeat for as many reps and sets as desired.
- Repeat the exercise with your opposite arm.
Tips
- Hold for a count of two and squeeze your biceps brachii.
- Inhale as you extend your elbow, exhale while squeeze.
9. Barbell Spider Curl
If you’re looking for a way to spice up your barbell arm workout, you could try the barbell spider curl.
Barbell spider curls train your biceps in a shortened (which is to say a maximally contracted) muscle position. This results in a powerful muscle pump which can make your arms appear more vascular, and which can also lead to significant hypertrophy.
How To Do
- Adjust the bench to an incline, level to a 45-degree angle. Lean against the bench so that your chest is supported.
- Stand on the balls of your feet and keep them about shoulder width apart for stability.
- Let your arms hang in front of your torso. From here, have a barbell ready, or have it set-up in front of you.
- Slowly curl the barbell toward your shoulders and squeeze your biceps forcefully.
- Hold the contraction for a moment, and then slowly lower the bar under control until your elbows are fully extended.
- Repeat for the desired number of reps.
10. Barbell Reverse Curl
Finally, If you are looking for one more effective arm exercise, you could try the barbell reverse curl. It is a non-negotiable component of arm workouts.
A standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles (brachialis & brachioradialis) a little better.
The pronated grip that you are using will activate the brachialis muscles in order for you to be able to move the weight during exercises.
How To Do
- Grab the bar with a shoulder width grip with your hands on top of the bar (pronated grip)
- Curl the bar up to shoulder level by bending your elbows.
- Lower the bar back down to the arms’ extended position.
- Repeat for desired reps.
Tips
- Your body should remain fixed. Only your biceps should be used to move the weight.
- The motion should occur at the elbow.
- Ensure that your elbows are kept close to your sides with your knees slightly bent, and your hands gripped tightly to the bar.
Tricep Exercises for Building Arm Size and Strength
There are many effective arm exercises for men that can help to build muscle and improve strength in the tricep.
Here are a few exercises that are considered to be the best.
1. Diamond Push Ups
Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the classic push-up.
Practice diamond push-ups by bringing your hands too close together to form a diamond or triangle shape below your chest.
If you’re looking for a good bodyweight movement to train and work your triceps, then diamond push-ups are it.
How To Do
- Get on the floor with your hands together under your chest.
- Position your index fingers and thumbs, so they’re touching, forming a diamond shape.
- Now extend your arms so that your body is elevated and forms a straight line from your head to your feet.
- Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
- Stop just before your chest touches the floor, then push back up to the starting position.
Tips
- Keep your body straight and rigid.
- To make the diamond push-up easier, do it on your knees.
2. Parallel Bar Triceps Dip
Parallel Bar Triceps Dip is another great exercise for tricep workout.
It is one of the most effective compound movements for the upper body pushing muscles – the chest and triceps especially.
When performed on a narrow parallel bar with elbows back and your torso upright, the dip becomes one of the best exercises for building triceps mass.
How To Do
- Grasp the dip bars with your arms extended and locked.
- Keep your body as vertical as possible to keep the emphasis on the triceps and away from the chest.
- Keep your elbows as close to your sides as possible as you bend them to lower your body down until your upper arms are about parallel to the floor.
- Press your hands forcefully into the bars to extend your arms and raise your body back up.
- Repeat for the desired number of repetitions.
Tips
- Do not lock out your elbows at the top of the movement.
- To focus effort on the triceps, keep your body upright and elbows tucked in.
Read More: 15 Bodyweight Triceps Exercises: Beginner to Advanced
3. Close-Grip Bench Press
The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps.
This position places emphasis on building strength and size of the triceps muscles, as well as the chest.
It is a superior movement when talking about exercises that will pack mass onto your triceps.
How To Do
- Lie flat on a bench-press bench with your feet flat on the floor.
- With your hands shoulder-width apart, grasp the barbell with an overhand grip.
- Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
- At the bottom of the movement, your elbows should be a little lower than your shoulders.
- Press the bar back up to the starting position.
Tips
- Using anything closer than a shoulder-width grip increases triceps involvement, but can increase stress on the wrists.
- If you’re new to weight lifting and this exercise, use a spotter.
- Perform the exercise using a slow and controlled movement
4. Lying Triceps Extension
The lying tricep extension (aka skull crusher) is one of the best arm workouts for men to target the triceps.
It is an overhead extension performed while lying on a flat bench and either using a flat barbell, EZ bar, dumbbell, two dumbbells.
- A wide grip emphasizes the inner tricep (long head),
- Whereas a narrow grip targets the outer tricep (lateral head).
How To Do
- Lie on a flat bench with your feet on the floor.
- Hold a barbell at full arm extension over your chest.
- Keeping your upper arms stationary, slowly lower your lower arms to bring the bar down to your forehead, then push it back up.
- Do not lock your elbows out, and repeat for desired reps.
Tips
- Keep the movement in your shoulders to a minimum. Most of the movement should be in your elbows.
- This exercise should be done slowly and carefully under good control.
5. Two Arm Overhead Dumbbell Triceps Extensions
The seated dumbbell overhead tricep extension is a fantastic movement that builds optimal muscle and strength in all three heads of the tricep muscle.
Now, this exercise is a favorite for making big gains, but you must use proper form and take precautions for optimal safety and effectiveness.
Overhead extension exercises are particularly useful in targeting the long head of the triceps muscle.
How To Do
- Hold one side of the dumbbell with both hands while seated on the bench.
- Keeping your upper arms close to your head, raise the dumbbell above your head.
- The upper arms should remain stationary, and the movement comes only from the forearms. You should feel a large stretch through the triceps.
- When the elbows have reached their maximum range of motion, reverse the movement by pushing up through the triceps and extending the arms back to the starting position.
- Repeat for as many reps and sets as desired.
Tips
- Keep the head in a fairly neutral position, don’t allow the neck to jut forward.
- The chin should remain parallel to the floor and the core braced throughout the duration of the exercise.
Read More: 10 Best Triceps Workout with Dumbbells for mass & Strength
6. Triceps Pushdown
The Cable Triceps Pushdown provides uniform resistance throughout the movement, unlike barbell or dumbbell exercises, where resistance varies during the lift.
This may seem like a simple triceps exercise. However, this is the best exercise for arm workouts for men.
- Using the straight bar, a pronated grip (palms down) emphasizes the outer lateral head of the triceps,
- A supinated grip (palms up) focuses effort on the inner triceps.
- An angled V-shaped bar switches the hands into a neutral grip (thumbs up), equally targeting all three triceps heads.
How To Do
- Stand facing a high-pulley cable with a short straight bar attached to it.
- Slight bend your knees and feet should be about shoulder-width apart.
- Grasp the Short bar with a pronated grip (palm down).
- Hold the bar at chest level with your elbows tight against your sides.
- Keeping your elbows stationary, straighten your arms until they are fully extended.
- Pause at full arm extension, flex your triceps, and slowly return the bar to the starting position.
Tips
- You can do this exercise with a rope or EZ bar attachment.
- Standing upright with the spine straight is the standard position.
Read More: 15 Best Triceps Cable Exercises for Building Bigger Arms
7. Rope Triceps Extension
The Rope Triceps Extension is a popular exercise that targets the triceps muscles.
It is typically performed using a rope attachment on a cable machine, but it can also be done using a resistance band.
The rope allows for a neutral grip, which is good for targeting the triceps muscle.
How To Do
- Keep feet shoulder-width apart, face a high pulley machine enabled with a rope attachment.
- Grasp the ends of the rope so that your palms are facing inward and your elbows are by your waist.
- Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides.
- Hold for a moment and then inhale as you slowly return the rope to the starting position.
Tip
- Standing upright with the spine straight is the standard position.
- Contract your triceps as you lower the rope.
8. Cable One Arm Reverse Grip Pushdown
The cable one-arm reverse-grip tricep push-down is an isolation exercise that builds muscle and strength in all three tricep heads.
Now, push-downs are excellent regardless of the variation used, but the reverse grip may allow you to emphasize more of the outer tricep head.
How To Do
- Stand near the cable apparatus and grasp the single-grip attachment, with an underhand grip.
- Keeping your elbows at your body’s sides, press the weight downward, while exhaling throughout the movement. If desired, you may self-spot with your free hand.
- Slowly allow the weight to rise until your forearms are parallel to the ground, inhaling throughout the negative motion.
- Repeat steps 3-4 for as many sets as are desired.
Tips
- Your elbow must remain fixed during the set. Keep your upper arm as still as possible, only allowing your forearm to move.
- Squeeze the tricep hard at the top of the exercise to get that extra pump!
- Keep the rep timing slow and controlled.
9. Dumbbell Kickback
The dumbbell kickback is a versatile and effective exercise that targets the triceps muscles.
It is an isolation exercise. This means that unlike other exercises such as the diamond push-up or close grip bench press, the tricep kickback specifically targets the tricep muscle.
How To Do
- Place your right knee and palm on a flat bench so that your torso is parallel with the floor.
- Hold a dumbbell in the left hand and, keeping the left foot flat on the floor, press your left arm tight against your side with the upper arm parallel to the floor.
- Extend the elbow until your arm is straight back and fully extended.
- Flex the triceps hard for a second, then reverse to the starting position.
- Complete all reps on the left arm and then repeat on the right.
Tips
- Keep your body as still as possible, moving only your forearms.
- Keeping control of the weight as you slowly lower the dumbbells back to the starting position.
10. Cable Overhead Triceps Extension
The overhead rope tricep extension is a variation of the rope tricep extension and an exercise used to build the muscles of the triceps.
Overhead tricep extension variations are especially good at targeting the long head of the triceps.
The denser your long head muscle is, the overall larger the triceps appear.
How To Do
- Attach a rope to the bottom pulley of the cable machine and face away from the pulley.
- Hold the rope with both hands with palms facing each other (neutral grip), extend your arms until your hands are directly above your head.
- Inhale as you perform this movement and pause when your triceps are fully stretched.
- Slowly return to the starting position and repeat the desired number of sets and reps.
Tips
- Never load up to where you cannot maintain a stable body position.
- Keep your arms close to your head for maximum triceps engagement.
- Use a slow and controlled movement from start to finish.
Know More: 15 Best Triceps Cable Exercises For Building Bigger Arms
Key Principles for Effective Arm Training
1. Progressive Overload
To build bigger arms, you need to progressively increase the weight and resistance you are lifting.
This will continuously challenge your muscles, leading to growth and development.
2. Variety in exercises
Doing the same exercises repeatedly will lead to muscle adaptation, which means your muscles will stop growing.
Instead, make sure to include a variety of exercises that target different muscle fibers and angles.
3. Focus on compound exercises
Compound exercises like chin-ups, pull-ups, and dips work multiple muscle groups at the same time, including your biceps and triceps.
These exercises are great for overall muscle development.
4. Adequate protein intake
Protein is essential for muscle growth and recovery. Make sure to consume enough protein to support your workout goals.
5. Give your muscles time to rest
Your muscles need time to recover and grow after a workout.
Make sure to get enough rest and sleep, and avoid working the same muscle group every day.
6. Incorporate isolation exercises
Isolation exercises like bicep curls and tricep extensions will help to hit the muscle fibers at different angles and make them look bigger
7. Train with intensity
It’s not just about the number of reps and sets, but also the intensity of your training.
You need to push yourself to the limits to see results.
8. Keep track of your progress
Keep track of your progress by keeping a workout diary or using a fitness app.
This will help you to see your progress and adjust your routine if needed.
Sets and Reps For Arm Training
The number of sets and reps you should do when training arms will depend on your fitness goals and experience level.
Generally, for muscle growth, it’s recommended to do 3-5 sets of 8-12 reps for each exercise. Strength, Power, Hypertrophy and Endurance by Mell Siff’s Supertraining
Here is a general breakdown of the number of sets and reps for different fitness goals:
- Endurance: 2-3 sets of 15-20 reps
- Strength: 3-5 sets of 3-5 reps
- Muscle hypertrophy (size): 3-5 sets of 8-12 reps
It’s also important to note that as you progress, you should aim to increase the weight you are lifting while maintaining proper form.
It’s always a good idea to start with lower weight and higher reps to get the muscle used to the movement and avoid injury.
As you gain strength, you can gradually increase the weight and lower the reps.
Arms Workout Plan To Train Bicep and Tricep
There are many different workout plans that can be used to target the arm muscles, depending on your fitness level, goals, and time constraints.
Below are a few examples of workout plans for beginners and intermediate/advanced level:
Beginner Arm Workout Plan
Exercise | Sets | Reps | Rest (between sets) |
---|---|---|---|
Dumbbell Bicep Curls | 3 | 8-10 | 60-90 sec |
Tricep Dips (Assisted if needed) | 3 | 8-10 | 60-90 sec |
Hammer Curls | 3 | 10-12 | 60-90 sec |
Tricep Pushdowns | 3 | 10-12 | 60-90 sec |
Close-Grip Push-Ups | 3 | 10-12 | 60-90 sec |
Preacher Curls | 3 | 10-12 | 60-90 sec |
Intermediate Bicep and Tricep Workout Plan
Exercise | Sets | Reps | Rest (between sets) |
---|---|---|---|
Barbell Bicep Curls | 3 | 10-12 | 60 seconds |
Close-Grip Bench Press | 3 | 10-12 | 60 seconds |
Chin Up | 3 | 10-12 | 60 seconds |
Parallel Bar Triceps Dip | 3 | 10-12 | 60 seconds |
Hammer Curls | 3 | 10-12 | 60 seconds |
Tricep Pushdowns | 3 | 10-12 | 60 seconds |
General FAQs
What is the best exercise for activating your biceps and triceps?
While the bicep curl is probably the most traditional bicep exercise, the concentration curl has been shown to activate more parts of the body, making it the ultimate bicep exercise.
While the Triceps extension is probably the most traditional tricep exercise, the diamond push-up has been shown to activate more parts of the body, making it the ultimate triceps exercise.
How often should I train biceps and Triceps?
While there is no hard and fast rule when it comes to training, you should allow for at least two days rest between muscle group sessions.
Can you train Triceps and Biceps together in the same Workout ?
Yes, you can train triceps and biceps together in the same workout regime. Many fitness instructors and bodybuilders strongly advocate training with one another.
How Many Sets and Reps Should I Do?
For just about every exercise of the biceps and triceps, 3–4 work sets (the real work you do, not warm-up sets) is a good choice.
But rep ranges fluctuate. You can go as low as 5 reps on heavy presses, and up to 15–30 reps for accessory work.
Conclusion
In conclusion, working out the arms is important for men for a variety of reasons.
It can improve overall upper body strength and appearance, leading to a more defined and aesthetically pleasing physique, improve performance in a variety of physical activities.
It is important to target all the muscle groups of the arm while working out, including the biceps, triceps, forearms.
Appropriate volume and progressive overload should be included in the workout plans based on your current fitness level.
Thanks for reading, enjoy working on your Arm Workout.
Stay Fit, live a Happy and Healthy Life.
Build Bigger Arms: 10 Best Bicep and Tricep Exercises
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.