Best Arm Workout for men for Bigger Arms

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.

Best Arm Workout for men for Bigger Arms

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 two heads).

  • 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.
bicep anatomy

The biceps is one of four muscles alongside the brachialis, brachioradialis, and coracobrachialis muscles that make up the upper 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.

It consists of 3 parts: the medial, the lateral, and the long head. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus. Furthermore, it’s essential to focus on and work the three tricep head muscles for maximum gains.

Triceps Anatomy

Best Arm Workouts for Mass and strength

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

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.

Learn how to keep the right posture and how you can increase the weights at a slow and steady pace to flex your muscles only up to what is sufficiently required for you.

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

1. Barbell Curl

The barbell curl is a highly recognizable biceps exercise that builds biceps muscle mass. It’s a great exercise for seeing results in strength and definition.

A barbell curl is a pull-type, isolation exercise that works primarily on your biceps and also trains the muscles in your forearms. A wide grip focuses effort on the inner biceps (short head), whereas narrow grip arks the outer biceps (long head). Barbell Curl is the favorite Arm Workout for most men.

Barbell Curl
Muscles Involved

Primary: Biceps.

Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.

Execution Technique
  1. Hold a barbell at arm’s length, using a shoulder-width underhand grip.
  2. Curl the bar up to shoulder level by bending your elbows.
  3. Lower the bar back down to the arms’ extended position.
  4. Repeat for desired reps.
  • Your body should remain fixed. Only your biceps should be used to move the weight.
  • 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 the best exercise to build a long head of biceps. Although, the shape of the biceps is hereditary and the biceps can have a long tendon or long muscle. The preacher curl is traditionally the most common arm workout for men, and for good reason.

You can get fullness in this crucial area by giving your arms a complete look. If you have a long tendon, then preacher curl is the best exercise to build a longer biceps lower head and get a full biceps pump. This exercise is done by sitting on Preacher Bench with a Barbell or E-Z curl Bar.

Preacher curl
Muscles Involved

Primary: Biceps.

Secondary: Brachialis, brachioradialis, forearm.

Execution Technique
  1. Get seated on Preacher Bench with your chest against the support and grab the bar placed on the preacher bench rack in front of you.
  2. Curl the bar as in standard barbell curl and get maximum contraction at the top.
  3. Lowering the bar slowly gives constant stress throughout the movement. Lowers the bar to get the maximum extension.
  4. Repeats the desired number of sets.
  • 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.
  • Use a wide grip to work the inner biceps and a close grip to work the outer biceps.

3. Hammer Curl

The Hammer Curl is a classic weightlifting exercise that targets the biceps and forearms. The exercise is performed with dumbbells. It strengthens the three largest muscles along the front of your upper arms. It is different from the regular bicep curl as it involves an overhand grip with a pronated wrist, as opposed to an underhand grip.

When it comes to building muscular hypertrophy and strength, the hammer curl exercise is one of the most popular bicep exercises amongst bodybuilders and regular weightlifters.

Hammer Curl
Muscles Involved

Primary: Brachialis, brachioradialis,

Secondary: Anterior deltoid, forearm.

Execution Technique
  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. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders.
  4. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
  • Raise and lower the dumbbell slowly. 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
Muscles Involved

Primary: Biceps.

Secondary: Brachialis, brachioradialis, forearm muscles.

Execution Technique
  1. Sit on an Incline Bench with a pair of heavy dumbbells.
  2. Curl the dumbbells up to shoulder levels and then curl back to the starting position.
  3. At the top of the movement, contract harder and let your palms face yourself.
  4. Let the palms face each other at the end of the movement.
  • Exhale while you exert.
  • Go full range to build longer biceps.

5. Concentration Curl

Concentration Curl is one of the best bicep exercises to build a biceps peak. This exercise should be a part of your arms exercise, as peaked biceps are very impressive to look at. This exercise is done by bending at the torso using a dumbbell. Resting the upper arm against the thigh prevents movement at the shoulder and is an excellent way to isolate the biceps.

Concentration Curl
Muscles Involved

Primary: Biceps

Secondary: Brachialis, brachioradialis, forearm muscles.

Execution Technique
  1. Bend down at your torso holding a dumbbell in your hand and resting your other arm on your thigh.
  2. Curl your arms to the maximum and twist your wrist. The little finger should be at an upper level than the thumb.
  3. Curl the dumbbell back to start position.
  4. Repeat the exercise with your opposite arm.
  • Exhale while you exert.
  • Go as heavy as possible but keep form strict.

6. Zottman Curl

The dumbbell zottman curl is one of the best variations of the standard bicep curl. Invented by 19th-century strongman George Zottman, the zottman curl targets your biceps and forearms at the same time.

This multi-movement piece is one of the best arm workout for men that 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 Involved

Primary: Biceps brachii, brachioradialis.

Secondary: Brachialis, and forearm.

Execution Technique
  1. Hold a pair of dumbbells to your sides.
  2. Keep your palms facing up as you curl the weights up to your shoulders. Pause at the top of the movement.
  3. Slowly rotate your grip so your palms are facing downwards. Lower the dumbbells slowly back to the starting position using an overhand grip.
  4. When the dumbbells are close to your thighs, again turn your hands while returning to the starting position.
  • 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

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.

This is a unique movement because it does a great job of developing the lateral (outermost) tricep head.

Diamond Push Ups
Muscles Involved

Primary: Triceps.

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

Execution Technique
  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.
  • 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 long head of 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).

Lying Triceps Extension
Muscles Involved

Primary: Triceps.

Secondary: Chest, deltoid, forearm.

Execution Technique
  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.
  • 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. Having a larger and denser long head will give you an overall appearance of a larger tricep.

Two Arm Dumbbell Extension
Muscles Involved

Primary: Triceps.

Secondary: Deltoid, forearm.

Execution Technique
  1. Hold one side of the dumbbell with both hands while seated on the bench.
  2. Keeping your upper arms beside your head, aise 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.
  • Keep the head in a fairly neutral position, don’t allow the neck to jut forward, as this may place excessive pressure on the cervical spine.
  • Weight should move in a controlled manner.
  • 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, whereas a supinated grip (palms up) focuses effort on the inner long head. An angled V-shaped bar switches the hands into a neutral grip (thumbs up), equally targeting all three triceps heads.

Triceps Pushdown
Muscles Involved

Primary: Triceps.

Secondary: Deltoid and forearm.

Execution Technique
  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.
  • 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 tricep extension is a variation of the cable tricep extension. This exercise is used to build the muscles of the triceps. Well-built triceps also have a lot of positive carryover into your pressing movements, such as bench press variations and shoulder press variations.

Rope Triceps Extension
Muscles Involved

Primary: Triceps.

Secondary: Deltoid and forearm.

Execution Technique
  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.
  • Use only your forearms as you raise and lower the rope.
  • Standing upright with the spine straight is the standard position.
  • Contract your triceps as you lower the rope.

6. Cable one-arm reverse-grip triceps push-down

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
Muscles Involved

Primary: Triceps.

Secondary: Deltoid, forearm.

Execution Technique
  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.
  • 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.

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.


For anyone interested in Arms strength and gain muscle, these 12 Best Arm Workout for men are highly recommended. It not only allows for targeted muscle development but also provides strength. It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.

Thanks for reading, enjoy working on your Arm Workout for men !

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