These Are Some of the Best Exercises to Help You Build Big Arms
SCULPTING A SET of strong, muscular arms is high among the top priorities guys have at the gym. The big arms ideal is often thought to be a purely aesthetic pursuit—and for some trainees, that might be the case. They might not have anything else on their mind but big gains for their big guns
SCULPTING A SET of strong, muscular arms is high among the top priorities guys have at the gym. The big arms ideal is often thought to be a purely aesthetic pursuit—and for some trainees, that might be the case. They might not have anything else on their mind but big gains for their big guns, with plenty of curl-only workouts and mirror flex selfies on their social media profiles.
That’s just fine. You’re allowed to have purely aesthetic goals for your workouts. But even if you have more functional goals in mind beyond your looks, you’ll still be better off if you include arm-focused exercises in your training split. Just like you shouldn’t skip leg day, you shouldn’t totally ignore focused arm training in a misguided effort to avoid looking vain.
Training your arm muscles isn’t super complicated, especially since there’s a wealth of movements that are easily accessible for all types of exercisers. You can target your biceps, the crown jewel of the arm muscles, or the triceps, the largest arm muscle on the backside of the limb—or you can really dial down for focused training on the forearms. No matter which group you want to train, keeping good form paramount will be the most sure path to your gains.
These arm exercises will help you to build up all of those muscles. Make sure to take note of all the notes on form and how to implement them into your training, then plug them into your workout to start on your path to big arms.
The Big Arm Building Exercises
Biceps Exercises
Biceps Curl
Why: The basic, tried-and-true biceps curl is the first step to big biceps. You’ll start working elbow flexion, the basic principle behind biceps movements, and introduce supination, which is also important for biceps growth.
How to Do It:
- Stand with your feet hip-width apart, holding a pair of dumbbells in a neutral grip (palms facing each other). Squeeze your shoulder blades, abs, and glutes to create full-body tension.
- Curl the dumbbell up, moving only at the elbow joint. Keep your upper arms still and perpendicular to the floor.
- As you curl up, rotate the dumbbell inward so that your palm faces the sky. The weight should be parallel to the floor by the time you reach the halfway point.
- Continue raising the weight up, squeezing the biceps at the top of the movement.
- Lower the weight back down with control.
Sets and reps: 3 sets of 10 to 12 reps
Barbell Biceps Curl
Why: Swapping for a barbell will change your curl more than you might expect. Your hands are in a fixed position on the bar, making supination even more pronounced (if you do the move properly) and you’ll be able to load even more weight onto the bar—which will lead to more muscle growth.
How to Do It:
- Stand with your feet about shoulder-width apart, holding the bar, using a shoulder-width grip. Squeeze your glutes, abs, and shoulder blades.
- Curl the weight up, moving only at the elbows.
- Squeeze your biceps at the top for a split second.
- Lower the weight back down to the starting position.
Sets and reps: 3 sets of 8 to 10 reps
Spider Curl
Why: The spider curl eliminates all momentum to really target your biceps, thanks to the chest-supported position on the bench.
How to Do It:
- Start with your chest on an adjustable bench with a 45-degree angle holding a pair of dumbbells. Squeeze your shoulder blades, abs, and glutes, and keep your upper arm angle perpendicular to the ground.
- Curl up with one arm, rotating your pinky up.
- Squeeze your biceps at the top with a forward rotation to keep your shoulder protected.
- Return to the starting position.
Sets and reps: 3 sets of 10 to 12 reps per side
Dumbbell Preacher Curl
Why: Dumbbell preacher curls are useful for changing the upper arm angle on your biceps curls, giving the muscles a different type of pump. The EZ bar and specialized bench or machine setup might be more common in big box gyms, but you can do preacher curls anywhere with dumbbells and an adjustable bench.
How to Do It:
- Set up from behind the bench, laying the back of your arm against its inclined surface and “hugging” your armpit to the top. Squat down and engage your glutes, hamstrings, and abs.
- Curl the weight up, making sure to keep your upper arm glued to the bench and keeping the wrist in a neutral position. Keep the range of motion away from resting at the bottom or top of the movement so the weight is in a position of constant tension.
- Lower back down to the starting position.
Sets and reps: 3 sets of 8 to 12 reps
Concentration Curl
Why: Concentration curls are a classic biceps builder—and unsurprisingly, most people go about them the wrong way. The most common mistake trainees make with concentration curls is sitting with poor posture. The point is to isolate your biceps muscle, which is difficult if you’re moving your torso and digging your elbow into your thigh.
How to Do It:
- Sit on a bench, with a dumbbell between your legs.
- Grab the dumbbell with one hand, then place your upper arm (your triceps muscle) against your thigh. Your goal should be to keep your arm perpendicular to the ground throughout the whole movement.
- Tighten your core and engage your shoulder blades to create tension and reinforce posture.
- Make a fist with your off-hand and extend your non-working arm out to the side. This allows you to use your core to balance and remove any leverage that would take away from biceps engagement.
- Curl the weight up with control, keeping the wrist in a neutral position. Emphasize the squeeze at the top of the rep; avoid any backwards lean or shoulder movement, keeping the focus on the biceps.
- Return back to the starting position, controlling the weight.
Sets and reps: 3 sets of 8 to 12 reps per side
Tall-Kneeling Curl
3 sets of 8 to 12 reps
One of the most useful things about arm training is that you can shift your position to shift up the challenge. By performing dumbbell biceps curls from a tall-kneeling position, you won’t just eliminate the inclination to “cheat” the curl using body English—you’ll get a core workout, too.
How to Do It:
- Kneel on the floor with arms at your sides holding a pair of dumbbells. Tuck your pelvis under slightly so it’s parallel to the floor and brace your abs and glutes. Draw your shoulder blades back and downward (think: “proud chest”).
- Keeping your upper arms at your sides, begin curling the dumbbells up moving only at the elbow. As you raise the weights, twist your wrists outward so that your palms face the ceiling at the halfway point. Squeeze your biceps at the top of the movement.
- Lower back down to the starting position.
Sets and reps: 3 sets of 8 to 12 reps
Hammer Curl
Why: Shift the traditional biceps curl to holding the weights with a neutral grip for the hammer curl. By making that small change, you’ll target a different muscle just beneath the biceps—the brachialis—that will really make your arms pop.
How to Do It:
- Stand with your feet hip-width apart, holding a pair of dumbbells in a neutral grip (palms facing each other). Squeeze your shoulder blades, abs, and glutes to create full-body tension.
- Curl the dumbbell up, moving only at the elbow joint. Keep your upper arms still and perpendicular to the floor. Squeeze your biceps at the top of the movement.
- Avoid shifting your elbow forward to keep your shoulders out of the movement.
- Lower the weight back down to the starting position under control.
Sets and reps: 3 sets of 8 to 12 reps
Incline Dumbbell Curl
Why: Add a bench to your curl session to emphasize the peaks of your biceps. The dumbbell incline curl allows you to get into a new position, allowing you to stretch the muscle even more.
How to Do It:
- Set an incline bench to around a 60 degree angle, and sit back holding a pair of dumbbells. Allow your arms to hang down (but be careful that your shoulders aren’t overstretched), with your elbows behind your torso.
- Curl the weight up moving only at the elbow and squeeze your biceps at the top of the movement.
- Control the weight down, coming to a complete stop before starting the next rep.
Sets and reps: 3 sets of 8 to 12 reps
Cable Biceps Curl
Why: Biceps curls using free weights are great, but you’re more than likely missing out on the top end of the move’s your range of motion. Using a cable allows you to keep tension on the muscle in the lengthened position too—which will spur muscle growth.
How to Do It:
- Grab the handle with one hand and take a step and a half away from the machine (or as far as you need to feel tension on the muscle).
- Squeeze the abs and glutes for a solid base.
- Create a slight angle with the elbow to where the cable feels like it’s pulling you back.
- Ensure that your hips and shoulders are facing square in front—don’t allow the tension from the cable to twist your torso backwards.
- Moving only at the elbow, curl your hand towards your shoulder.
- As you lower back down, make sure the cable doesn’t pull your shoulder from its position. Think about keeping the upper arm in line with your torso.
Sets and reps: 3 to 4 sets of 12 to 15 reps
Crucifix Curl
Why: The crucifix curl gives you a chance to change up your angle and isolate your biceps muscle, while also challenging your shoulder stability and core strength. You’ll need a cable tower or a resistance band to do it.
How to Do It:
- Start in a tall-kneeling position, with the cable/resistance band anchor set up at a height so that your elbow is slightly lower than your shoulder in the starting position. Squeeze your shoulder blades, abs, and glutes, holding the handle.
- Curl the weight toward your shoulder, moving only at the elbow. Keep your elbow in the same position without shifting forward. Squeeze your biceps, holding for a beat.
- Return back to starting position, controlling the weight.
Sets and reps: 3 sets of 8 to 12 reps
Chinup
Why: While the chinup might be chiefly known as a back-builder, you can sculpt massive arms using the bodyweight exercise, too. Using the supinated (underhand) grip shifts more of the onus onto the biceps. To make the move even more arm-centric, try to extend the time under tension by slowly emphasizing the eccentric (descending) portion of the exercise.
How to Do It:
- Get into a good hanging position holding the bar with a supinated (underhand) grip, squeezing your shoulders, abs, and glutes to maintain tension.
- Drive your elbows into your hips to pull yourself up to the bar. Continue until your head is above the bar, pausing briefly at the top.
- Lower back down until your elbows are extended, maintaining control of the position and keeping tension.
Sets and reps: 3 sets of 8 to 12 reps
Strict Curl
Why: This movement forces you to move the right way when you curl, removing any ability to cheat by using lower body power or momentum. Your position against the wall will make sure you keep your form strong.
How to Do It:
- Grab a pair of dumbbells and stand against a wall, with your feet shoulder-width apart. Lean into the wall, maintaining three points of contact: squeezing the shoulder blades, driving the shoulders into the wall, and putting your butt on the wall.
- Squeeze your abs and glutes to create full-body tension. The back of your arms should be pressed against the wall.
- Moving only at the elbows, curl the weight up as high as you can. Pause and squeeze your biceps at the top.
- Lower the weight back down with control.
Sets and reps: 3 sets of 8 to 10 reps
Cheat Curl
Why: Throw out the best practices you’ve instilled for your biceps curl form—this exercise encourages you to break from convention to lift as much weight as possible, which can yield more muscle growth. The key: emphasizing the eccentric (lowering) portion of the exercise. This is subtle, so leave this move to more advanced workouts.
How to Do It:
- Set up by grabbing onto your barbell. Have your hands about shoulder-width apart on the bar.
- Hinge softly at the hips, and use the glutes to explode forward and help power the bar to your chest.
- Once in this position, stiffen the body. Engage the glutes, shoulder blades and core.
- Lower slowly back down, keeping the elbows tucked into your sides and your wrists straight. Focus on going slow here to get the most out of your eccentric contraction— lower for at least 4 seconds.
Sets and reps: 3 sets of 4 to 6 reps
Resistance Band Preacher Curl
Why: You’ve used all types of tools for resistance to build up your arms. Now, you can add a resistance band to that list for a truly diverse arm pump. You’ll shift your arms away from your torso, which is great to get you out of your comfort zone.
How to Do It:
- Start seated on the ground, legs straight, core tight. Loop the resistance band around your feet. Grab a handle with each hand and curl up, raising your upper arms so elbows are slightly below shoulders. Don’t let your elbows shift up and down as you do this.
- Squeeze one biceps hard, while performing a curl rep on the other side. Repeat on the other side.
Sets and reps: 3 sets of 10 to 12 reps
Lying Biceps Cable Curl
Why: Shift your perspective (and your normal positioning) to attack the biceps from a new angle with this lying biceps cable curl. Once you’re lying on the bench under the cable, the goal is to squeeze your biceps and keep your upper arms perpendicular to the ground without allowing your elbows to shift backwards.
How to Do It:
- Lie down on a flat bench parallel with the floor (or on the floor). Drive your shoulder blades into the bench and squeeze your abs and glutes.
- Grab the cable attachment with both hands. Keep your upper arms perpendicular to the ground to maintain tension.
- Curl the bar to your forehead, moving only at the elbows. Squeeze your biceps at the top of the movement.
- Return to the starting position.
Sets and reps: 3 sets of 8 to 12 reps
Triceps Exercises
Skull Crusher
Why: The skull crusher will help pack muscle to your triceps. The key here is to keep the movement only at the elbow joints, moving deliberately through the eccentric portion of the movement and then focusing on elbow extension.
How to Do It:
- Start by lying back on the bench. Don’t arch your back—drive your shoulder blades into the bench, squeeze your abs and glutes, and keep your feet flat on the floor.
- Press the weight straight up above your chest. Your upper arm should be just past 90 degrees, at a 91 or 92 degree angle. Keep your wrists strong and a tight grip on the bar.
- Lower the weight slowly down to an inch above your forehead, moving only at the elbows. Don’t allow your shoulders to shift forward; keep your upper arm still.
- Drive the weight back up (again moving only at the elbows), squeezing your triceps at the top.
Sets and reps: 4 sets of 8 to 12 reps
Cable Skull Crusher
Why: Changing up the implement will allow you to emphasize the peak triceps contraction at the top end of the movement. You’ll get a better triceps pump this way, leading to more muscle growth.
How to Do It:
- Bring the attachment point of the cable machine down to its lowest setting and clip on a rope attachment. Set up a bench so that the top of it is close to the cable machine and adjust to a 15 degree angle.
- Lie down on the bench, but extend your legs so you’re situated higher up. This will allow you to pull your wrists down and back without hitting the head of the bench. Drive your feet into the ground and contract your glutes and abs, creating full body tension.
- Grab onto the rope closer to the base.
- Keeping your palms facing each other, bend the elbow down and back to find that stretch through the triceps. Lower your wrists as close as you can to your shoulders based on your mobility.
- Squeeze up until your elbow is fully extended, keeping it stacked on top of your shoulder. Don’t allow them to flare outward.
- Squeeze for one to two seconds before lowering back down.
Sets and reps: 3 sets of 10 to 12 reps
Close-Grip Pushup
Why: The close-grip pushup targets your triceps more than the standard variation of the pushup while also being a much safer option than a diamond pushup, which can allow for potentially dangerous internal rotation at the shoulder. You’ll get a great bodyweight triceps pump this way.
How to Do It:
- Start in a high plank position as you would for a standard pushup, with your palms flat on the floor at about shoulder-width and your weight resting on your toes. Squeeze your shoulder blades, abs, and glutes to create tension, and keep your gaze on the floor to keep your neck neutral.
- Shift your hands in closer together, just narrower than shoulder-width. Turn the pits of your elbows forward to activate your lats.
- Lower your chest to the floor, keeping your elbows from flaring out from your torso. Aim to form an L shape with your arms at the bottom position.
- Press up off the floor and totally extend your arms at the top of the rep.
Sets and reps: 3 sets of 10 to 12 reps
Triceps Rope Pressdown
3 to 4 sets of 10 to 12 reps
Why: The triceps pressdown is a muscle-building staple that remains a go-to for guys with access to cable machines (you can also use resistance bands tethered to a high anchor point). MH fitness director Ebenezer Samuel, C.S.C.S. has a quick hack to avoid cheating your posture: just add an incline bench.
How to Do It:
- Lie with your back on a bench set to a 45-degree incline, abs and glutes tight. Your shoulder blades should be off the bench.
- Grasp either a handle or rope in your hands. Keep your elbows tight to your torso.
- Bending only at the elbows, straighten the rope or handle. Pause and squeeze your triceps.
- Return to the start.
Sets and reps: 3 to 4 sets of 10 to 12 reps
Lying Dumbbell Triceps Extension
Why: The dumbbell extension is a classic triceps move—but the way most guys do it, with the weight overhead, is often ineffective and performed in a way that puts the shoulders at risk. Lie down on a bench to give the long head of the triceps even more attention.
How to Do It:
- Grab a dumbbell, wrapping your thumbs around each other touching one side of the bell. Lie back on a bench, placing your head near the end of the bench. Squeeze your glutes and abs, focusing on driving your feet into the ground.
- Reach back as far as you can with the dumbbell. Then lower the dumbbell behind your head, driving your elbows toward the ceiling. Avoid flaring your elbows—keep your arms tight and close to your torso. Work to get a deep stretch at the bottom—the goal is to get your forearms perpendicular to the ground.
- Straighten your elbows to drive the weight up, moving your elbows forward into shoulder extension.
Sets and reps: 3 to 4 sets of 10 to 15 reps
Dumbbell Triceps Kickback
Why: The dumbbell triceps kickback is a go-to muscle-builder—but you have to be intentional in your movements. One big key to getting the most out of the exercise is working with lighter weights.
How to Do It:
- Set an adjustable bench so that you can prop yourself into position with one arm against it, hinging at the waist. Squeeze your glutes and core to create tension, looking down at the floor. Pick up the dumbbell off the floor, then row the row up until your upper arm is parallel with the ground.
- Extend your elbow to kick back, moving only at the joint. Hold the weight still for a count and squeeze your triceps at the top of the position with your arm straight.
- Close your elbow to come back to the starting position, keeping your upper arm in that parallel position.
Sets and reps: 3 sets of 10 to 12 reps
Cable Triceps Kickback
Why: The cable resistance solves some of the major issues with the dumbbell version of the kickback, extending the range of motion and allowing you to emphasize the squeeze at the top of the movement with the muscle in the shortened position.
How to Do It:
- Start by taking a staggered stance, bracing yourself on the machine of by placing your elbow on your thigh. Whichever you choose, ensure that your shoulders stay higher then your hips to protect the lower back.
- Grab onto the cable handle, and pull your elbow up and back slightly above your torso. Keep your upper arm to be parallel to the ground for the duration of the set.
- Straighten out the elbow without rocking or moving the upper arm. Squeeze your triceps at the top.
- Slowly lower the weight down, preferably for a two count negative, to complete the rep.
Sets and reps: 3 to 4 sets of 12 to 15 reps
JM Press
Why: The JM press combines one killer triceps move, the skull crusher, with another, the close-grip press. The result is a muscle and strength building hybrid you’ll want to have in your workout.
How to Do It:
- Start by lying back on the bench. Drive your shoulder blades into the bench, squeeze your abs and glutes, and keep your feet flat on the floor. Press the weight straight up above your chest with your upper arms at a 92 degree angle.
- Drive your elbows to your ribs and the weight toward your shoulders. Keep your elbows tight to your torso.
- Press the weight back up to the starting position.
Sets and reps: 3 to 4 sets of 8 to 12 reps
Bench Dips
3 sets of 10 to 12 reps
Why: If you’re looking for bodyweight exercises, bench dips give you a solid option to train your triceps. This might not be best option for you if you have a history of shoulder issues, however, so be cautious if you want to add this to your workout.
How to Do It:
- Sit on the edge of a bench, with your arms extended and your hands on the bench facing out away from yourself. Keep your feet flat on the floor with your knees bent to start.
- Push up off the bench, which will help you to drive your shoulder blades down and create scapular depression. Squeeze your shoulder blades to create tension.
- Lower down with control to a depth that feels comfortable, keeping tension in your mid-back. Your elbows should never exceed your shoulder height.
- Extend your elbows and squeeze your triceps hard to raise back up.
Sets and reps: 3 sets of 8 to 1o reps
Bodyweight Triceps Extension
Why: This bodyweight triceps extension exercise is a little more gentle than the version that uses an external load, but you’ll still reap the mass-building benefits. Make sure to move within a comfortable range of motion when you do this to prevent potential injury.
How to Do It:
- Set up by grabbing the bar with both hands in an overhand grip. Extend your arms so that your elbows are locked, and maintain a tight standing plank position, keeping your glutes and abs squeezed.
- Bend your elbows and bring your torso forward so your head dips under the bar. Go only as far as you can comfortably, keeping your feet planted on the ground.
- Straighten your arms, keeping your elbows in line with each other as you squeeze your triceps.
Sets and reps: 3 sets to failure
Forearm Exercises
Farmer’s Carry
Why: Training doesn’t get simpler than this. The farmer’s carry boils down to carrying a heavy load while walking—and that builds muscle in the back, forearms and core more than you’d expect.
How to Do It:
- Start holding a pair of heavy dumbbells at your sides. Squeeze your shoulder blades, abs, and glutes while gripping your weights aggressively. Roll your shoulders back to turn on your lower lats and rhomboids. Keep your neck in a neutral position, gazing at a spot just ahead of you on the floor.
- Walk straight ahead, keeping your posture intact by maintaining tension. Keep gripping the handles tight to emphasize your forearms.
Sets and reps: 4 sets of 40 second carries
Towel Hammer Curl
Why: The towel hammer curl works your brachialis muscle, just like the dumbbell version—but adding the towel gives you an extra grip challenge, which helps to blow up your forearms.
How to Do It:
- Wrap your towel around the handle of a kettlebell, then grip either end of the fabric as tightly as you can.
- Curl the weight up, making sure to keep your core engaged and movements fluid to accommodate the hanging weight. Squeeze your biceps at the top.
- Lower the weight back down to the start under control.
Sets and reps: 3 sets of 8 to 10 reps
Zottman Curl
Why: The Zottman curl is another biceps move that gets your forearms involved—but this exercise completely shifts the focus halfway through. This isn’t a big weight movement, so make sure to focus on form and control even more than with your other curls.
How to Do It:
- Start holding the dumbbells in your hands with the weights at your sides, just like a standard curl.
- Move only at the elbow to curl the weight up, pausing at the top to squeeze your biceps.
- Twist your wrists so that your palms face forward.
- Lower down slowly, controlling the weight through the eccentric portion of the lift.
Sets and reps: 3 sets of 8 to 10 reps
Reverse Curl
Why: Flip your grip on the standard curl to increase the challenge on your forearm muscles, like your brachioradialis, to support the weight.
How to Do It:
- Stand with your feet about shoulder width apart holding the weights with your hands in a pronated (overhand) position. Squeeze your glutes, abs, and shoulder blades to create tension.
- Lift the weight up, moving only at the elbows. Avoid the inclination to shift your arms forward, keeping your arms “pinned” to your torso.
- Pause briefly at the top of the movement. Lower back down to the start, controlling the weight and keeping tension in your forearms.
Sets and reps: 3 sets of 8 to 12 reps
Long Lever Forearm Rotation
Why: Simplicity is the key for this versatile long lever drill, which uses rotational movement to challenge your grip strength. Use anything from a light bar to a broomstick, grip it tightly for some extra benefits, and rotate and twist your wrists around. Move slowly, and keep the weight in control.
How to Do It:
- Grip a bar in your hand. Hold it tight.
- Twist the bar back and forth, left to right, over and over.
Sets and reps: 3 sets of 40 seconds per arm
The Benefits of Training Your Arm Muscles
So why exactly should you give your arms any attention outside of their role in big compound movements that build strength? While arm muscle development might seem like a vain pursuit that doesn’t yield the same performance and real-world benefits as some of these other muscle groups, that’s not quite the case. Your arms are integral for so many movements, even exercises that most people consider to be focused on other muscle groups.
Indeed, you can’t deadlift or squat without using your hands and arms to grip the bar and keep it in the right position. Even if you have the strongest posterior chain in the world, you’ll have a tough time pulling heavy weight off the floor if you’re unable to grip and hold onto the barbell.
There’s more to training your arms than just ego and looks. Your arm muscles—namely the biceps, triceps, and forearms—are essential for so many daily movements, from gym staples like pushing, pulling, and pressing to everyday tasks like hauling your groceries or picking your kids up to carry them. You’ll have a better quality of life with strong, healthy arms.
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