Best Arm Workout for men for Bigger Arms

Best Arm Workout for men for Bigger Arms

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If you are looking for the Arm Workout for men, then you are in the right place. Here we discuss the effective Arm workout that you can do to build muscle mass and 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’re looking to fill out those sleeves, with well-developed arms, it’s important to activate all three tricep heads along with biceps.

Before deep dive into the best arm exercises, execution techniques and tips, let first understand bicep and triceps anatomy to effectively train and build bigger and stronger arms.

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.

Anatomy of the Arms

The arm is made up of several different 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 upper arm.

bicep anatomy

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.

It consists of 3 parts: the medial, the lateral, and the long head of 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.

Triceps Anatomy

Forearms

The forearm is the part of the upper limb between the elbow and the wrist.

It is composed of two bones, the radius and the ulna, which run parallel to each other and are connected by a series of joints and ligaments.

The forearm is also home to a number of muscles that are responsible for the movement of the wrist, fingers and the forearm itself.

The muscles of the forearm can be divided into two main groups: the flexors and the extensors.

The muscles of the forearm also play an important role in the grip strength.

Best Arm Workouts for Mass and strength

For those of you who have been trying to achieve stunning arms, it is highly recommended to start performing the best arm exercises by seeking the help of a trainer.

If it is not possible or feasible, try to learn the best arm exercises and techniques to perform that exercises.

To build arm muscle mass and developing enough strength, you’ll have to focus to add the best triceps, biceps and forearm exercises to your arm workout plan.

Learn how to keep the right posture and how to increase the weights at a slow and steady pace to flex your muscles.

Before your workout, it is best to start doing some mobility training exercises for a few minutes and subsequently do a warm-up for about a minute or two.

Let’s get on with the best arm workout for men.

Best Biceps Workout for Muscle Mass 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 narrow grip arks the outer biceps (long head).

Read More: Barbell Bicep Exercises and Workout For Mass & Strength

Barbell Curl

How To Do

  1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
  2. Hold a barbell with an underhand grip, your hands should be shoulder-width apart.
  3. Keep your elbows close to your sides and your upper arms stationary.
  4. Slowly curl the barbell towards your shoulders, keeping your elbows close to your sides.
  5. At the top of the movement, your biceps should be fully contracted and the barbell should be at shoulder level.
  6. Slowly lower the barbell back to the starting position, keeping your upper arms stationary.
  7. 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.

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.

Preacher curl

How To Do

  1. Get seated on the Preacher Bench with your chest against the support.
  2. Grab the bar placed on the preacher bench rack in front of you.
  3. Curl the bar as in standard barbell curl and get maximum contraction at the top.
  4. Slowly lower the weight back to the starting position, keeping your upper arms against the pad.
  5. 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.

Read More: 15 Best Biceps Exercises With Dumbbells for Mass & Strength

Hammer Curl

How To Do Hammer Curl

  1. Stand with your feet shoulder-width apart and a slight bend in your knees.
  2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
  3. Keep your elbows close to your sides and your upper arms stationary.
  4. Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides
  5. Pause for a second at the top of the lift, squeeze your biceps.
  6. Slowly lower the dumbbells back to the starting position, keeping your upper arms stationary.
  7. 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.

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.

Incline Dumbbell Curl 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.

Incline Dumbbell Curl

How To Do

  1. Start by setting an incline bench to a 45-degree angle
  2. Sit on the bench with your back against the pad, and your feet flat on the floor
  3. Hold a pair of dumbbells at arm’s length with your palms facing forward.
  4. Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your body
  5. At the top of the movement, your biceps should be fully contracted, and the dumbbells should be at shoulder level
  6. 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 exercise 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.

Read More: Bodyweight Biceps Exercises at Home for Bigger Arm

Chin Up

How To Do Chin Up

  1. Start by hanging from a chin-up bar with a close, underhand grip, your hands should be shoulder-width apart.
  2. Keep your body straight and your core engaged.
  3. Slowly pull your body up towards the bar, trying to touch your chest to the bar.
  4. At the top of the movement, your chin should be above the bar and your biceps should be fully contracted.
  5. Slowly lower your body back to the starting position, keeping your body straight and your core engaged.
  6. 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.

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.

Zottman Curl

Muscles Worked

Primary: Biceps, brachioradialis.

Secondary: Brachialis, and forearm.

How To Do

  1. Hold a pair of dumbbells to your sides.
  2. Keep your palms facing up as you curl the weights up to your shoulders.
  3. Pause at the top of the movement.
  4. Slowly rotate your grip so your palms are facing downwards.
  5. Lower the dumbbells slowly back to the starting position using an overhand grip.
  6. 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.

Best Triceps Workout for Muscle Mass and Stronger

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 some of 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.

Read More: 15 Bodyweight Triceps Exercises: Beginner to Advanced

Diamond Push Ups

Muscles Worked

Primary: Triceps.

Secondary: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid.

How To Do

  1. 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.
  2. Now extend your arms so that your body is elevated and forms a straight line from your head to your feet.
  3. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
  4. 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. Lying Triceps Extension

The lying tricep extension (aka skull crusher) is one of the best arm workout for men to target the triceps.

The lying triceps extension is an overhead extension performed while lying on a flat bench and either using a flat barbell, EZ bar, dumbbell, two dumbbells.

This is an isolation exercise to build the triceps muscle group in the upper arm.

A wide grip emphasizes the inner tricep (long head), whereas a narrow grip targets the outer tricep (lateral head).

Read More: 7 Best Barbell Triceps Exercises For Mass and Strength

Lying Triceps Extension

How To Do

  1. Lie on a flat bench with your feet on the floor.
  2. Hold a barbell at full arm extension over your chest.
  3. Keeping your upper arms stationary, slowly lower your lower arms to bring the bar down to your forehead, then push it back up.
  4. 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.

3. 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.

Read More: 10 Best Triceps Workout with Dumbbells for mass & Strength

Two Arm Dumbbell Extension

How To Do

  1. Hold one side of the dumbbell with both hands while seated on the bench.
  2. Keeping your upper arms beside your head, raise the dumbbell above your head such that the arms are fully extended and the weight of the dumbbells sits in the palms
  3. The upper arms should remain stationary, and the movement comes only from the forearms. You should feel a large stretch through the triceps.
  4. When the elbows have reach 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 core braced throughout the duration of the exercise.

4. Triceps Pushdown

Triceps Pushdown is also known as triceps Pressdown, is the best triceps exercise.

The cable provides a uniform resistance throughout the movement, unlike barbell or dumbbell exercises, where the 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.

Read More: 15 Best Triceps Cable Exercises for Building Bigger Arms

Triceps Pushdown

How To Do

  1. 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.
  2. Grasp the Short bar with a pronated grip (palm down) and hold the bar at chest level with your elbows tight against your sides.
  3. Keeping your elbows stationary, straighten your arms until they are fully extended.
  4. 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.

5. 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.

Rope Triceps Extension

How To Do

  1. Keep feet shoulder-width apart, face a high pulley machine enabled with a rope attachment.
  2. Grasp the ends of the rope so that your palms are facing inward and your elbows are by your waist.
  3. Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides.
  4. 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.

6. 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.

Cable one-arm reverse-grip triceps push-down

How To Do

  1. Stand near the cable apparatus and grasp the single-grip attachment, with an underhand grip.
  2. 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.
  3. Slowly allow the weight to rise until your forearms are parallel to the ground, inhaling throughout the negative motion.
  4. 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.

Best Forearm Workout for Muscle Mass and Strength

Here are a few basic exercises that can be used to target the muscles in the forearms:

1. Wrist curls

Wrist curls are a simple but effective exercise that can help to strengthen the muscles in the forearms and wrists.

The exercise is typically performed using a barbell or a pair of dumbbells and it can be done seated or standing.

How To Do

Here is how to perform the seated version of the exercise:

  1. Sit on a flat bench with your legs bent and your feet flat on the floor.
  2. Place your forearms on your thighs, with your wrists hanging off the edge.
  3. Hold a barbell or a pair of dumbbells with your palms facing up.
  4. Slowly bend your wrists to lower the weight towards your fingers, keeping your upper arms stationary.
  5. Hold for a moment at the bottom of the movement, then slowly extend your wrists to raise the weight back to the starting position.
  6. Repeat for the desired number of reps and sets.

2. Reverse wrist curls

Reverse wrist curls are similar to regular wrist curls, but with a reversed hand position.

The exercise is designed to target the muscles on the underside of the forearm, and it can be performed using a barbell or a pair of dumbbells.

How To Do

Here is how to perform the seated version of the exercise:

  1. Sit on a flat bench with your legs bent and your feet flat on the floor.
  2. Place your forearms on your thighs, with your wrists hanging off the edge.
  3. Hold a barbell or a pair of dumbbells with your palms facing down.
  4. Slowly bend your wrists to raise the weight towards your forearms, keeping your upper arms stationary.
  5. Hold for a moment at the top of the movement, then slowly extend your wrists to lower the weight back to the starting position.
  6. Repeat for the desired number of reps and sets.

3. Farmer’s walk

The Farmer’s walk is a functional exercise that can be used to build overall grip and forearm strength.

The exercise involves holding a pair of heavy dumbbells at your sides and walking with them for a set distance or time.

It is relatively simple to perform but can be quite challenging as the weight used for this exercise is usually quite heavy.

This exercise can be quite challenging, it is recommended to start with a moderate weight, and increase it gradually as you build up your strength.

Dumbbell Farmers Walk

How To Do

  1. Start by selecting a pair of heavy dumbbells, which are challenging but still manageable to hold.
  2. Stand with your feet hip-width apart and your knees slightly bent.
  3. Take a dumbbell in each hand and let them hang at your sides.
  4. Keep your back straight and your core engaged throughout the exercise.
  5. Begin walking forward, keeping a steady pace and maintaining good form.
  6. Walk for the desired distance or time, then release the weight and rest for a moment before repeating.

3. Plate pinch

The Plate Pinch exercise is a great way to strengthen the muscles in the fingers, hands, and forearms.

It is typically performed using a weight plate, and it works the grip, the strength and dexterity of the fingers and hands.

How To Do

  1. Start by selecting a weight plate that is comfortable to hold but still challenging.
  2. Hold the weight plate with your thumb and fingers, with your hands positioned on the edges of the plate.
  3. Pinch the plate firmly between your fingers and thumb, making sure to keep your wrists straight.
  4. Hold the plate for the desired amount of time, trying to maintain a steady grip and hold throughout the duration of the exercise.
  5. Release the weight plate, rest for a moment, and repeat the exercise for the desired number of sets and reps.

Tips and Technique To Grow Arm Size

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.

How many sets and reps should you do when training your arms?

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.

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.

This will ensure that you are continually challenging your muscles, leading to growth and development.

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.

Best Arms Workout Plan For Men

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 Workout Plan:

  • 2-3 sets of 8-12 reps of bicep curls
  • 2-3 sets of 8-12 reps of tricep pushdowns
  • 2-3 sets of 8-12 reps of hammer curls
  • 2-3 sets of 8-12 reps of wrist curls

Intermediate/Advanced Workout Plan:

  • 3-4 sets of 8-12 reps of bicep curls
  • 3-4 sets of 8-12 reps of tricep pushdowns
  • 3–4 sets of 8–10 reps of hammer curls
  • 3–4 sets of 10–15 reps of wrist curls
  • 3-4 sets of 8-12 reps of reverse wrist curls
  • 3–4 sets of 8–12 reps of Zottman curl
  • 3–4 sets of 8–12 reps of Tricep dips
  • 3-4 sets of 8-12 reps of pull ups or chin ups

It is important to incorporate progressive overload in these workout plans and to have a proper volume and rest time, as it will help in muscle growth and recovery.

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. It’s actually preferred by many fitness gurus and bodybuilders to train them together.

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 for men !

Stay Fit, Live a Happy and Healthy Life.

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