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Exercise Guidearms

Best Exercises for Arms

Build bigger arms with the most effective bicep and tricep exercises. From compound to isolation, find the best arm builders.

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#1 Barbell Curl#2 Tricep Dips#3 Incline Dumbbell Curl#4 Overhead Tricep Extension#5 Hammer Curl
1

Barbell Curl

beginner

The classic bicep builder. Allows you to lift the most weight for maximum bicep overload.

Maximum weight capacityBicep peak developmentProgressive overload friendly
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2

Tricep Dips

intermediate

A compound movement that heavily targets the triceps. Use parallel bars and stay upright for tricep focus.

Compound movementHeavy loadingBuilds strength
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3

Incline Dumbbell Curl

beginner

Puts the bicep in a stretched position for maximum activation. Great for building the long head.

Maximum stretchLong head focusBetter mind-muscle connection
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4

Overhead Tricep Extension

beginner

Targets the long head of the triceps, which makes up the majority of arm size.

Long head focusOverhead stretchGreat for mass
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5

Hammer Curl

beginner

Targets the brachialis and forearms in addition to the biceps, building arm thickness.

Brachialis developmentForearm workNeutral grip comfort
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Pro Tips

  • Triceps make up 2/3 of arm size - train them accordingly
  • Use full range of motion for better results
  • Include exercises that stretch the muscle (incline curls, overhead extensions)
  • Avoid swinging and using momentum
  • Train arms 2x per week for optimal growth
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Frequently Asked Questions

How can I make my arms bigger?
Focus on progressive overload with compound movements (dips, close-grip bench, chin-ups) and targeted isolation work. Eat in a calorie surplus for muscle growth.
Should I train biceps and triceps together?
Yes, training arms together on a dedicated arm day works well. Alternatively, train biceps with back (pull day) and triceps with chest (push day).
How many sets per week for arm growth?
Most research suggests 10-20 sets per muscle group per week for optimal growth. Start with 10-12 sets each for biceps and triceps.

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