Build Bigger Arms: Complete Training Guide

If you're chasing sleeve-splitting biceps and horseshoe triceps, building bigger arms isn't just about aesthetics — it’s about developing functional strength, muscle balance, and upper body symmetry. Whether you're a beginner or an experienced lifter, focusing on dedicated arm training will not only enhance your physique but also improve overall upper body performance.

This guide breaks down the most effective biceps and triceps exercises, supported by anatomy, science-backed benefits, and step-by-step instruction — so you can stop guessing and start growing.

Why Arm Workouts Matter: Benefits of Training Biceps & Triceps

Training your arms isn't just about looking good — it supports performance in nearly every major upper-body movement. From pulling to pressing, your biceps and triceps play a critical role in strength, mobility, and muscle balance.

1. Improved Strength for Compound Lifts

Strong arms are essential for compound lifts like the bench press, shoulder press, chin-ups, and rows. Your triceps drive lockout strength, while your biceps assist with pulling and stabilization.

“Elbow flexors and extensors contribute significantly to multi-joint upper-body movements, influencing both force output and stability.” — Saeterbakken AH, Journal of Strength and Conditioning Research

2. Enhanced Aesthetics and Symmetry

Balanced biceps and triceps development creates that complete, powerful look — from both the front and back. Since the triceps make up roughly two-thirds of upper arm mass, neglecting them means leaving size gains on the table.

3. Injury Prevention and Joint Health

Proper arm training strengthens the muscles surrounding the elbow and shoulder joints, helping to reduce injury risk in high-volume training or sports.

“Targeted resistance training can reduce injury risk by improving muscular balance and connective tissue strength.” — Behm DG, Sports Medicine

4. Better Grip and Forearm Development

Many arm exercises — especially curls and dips — engage the forearms and grip muscles, which support performance in everything from deadlifts to pull-ups and even Olympic lifts.

5. Higher Metabolic Output

Targeting large muscle groups like the triceps and biceps helps increase your training volume, contributing to greater calorie expenditure and a more efficient fat-loss phase.

How To Build Bigger Arms: Exercises & Anatomy Breakdown

If you’re ready to build bigger, stronger arms that fill out your sleeves and stretch that t-shirt, you’re in the right place. With the correct combination of exercises, training volume, and programming, you’ll be able to pack on serious arm size and finally fit into that schmedium shirt in no time.

Below, we’ll break down the anatomy of the arms and the best exercises to target each muscle group effectively.

Arm Muscle Anatomy: Biceps, Triceps, and Supporting Muscles

Before jumping into your workout routine, it’s important to understand which muscles you're targeting with each movement. This knowledge will improve your mind-muscle connection, form, and overall performance.

Biceps Brachii (Biceps)

• Location: Front (anterior) part of the upper arm

• Muscle Heads: Two (short head and long head)

• Primary Functions:

  • Elbow flexion – bending the arm

  • Supination – rotating the forearm from palm-down to palm-up

  • Shoulder flexion – raising the arm in front of the body

“The biceps play a critical role in flexion and rotation of the arm, and are most active during pulling movements and curl variations.” — Brad Schoenfeld, Strength and Conditioning Journal

Triceps Brachii (Triceps)

• Location: Back (posterior) part of the upper arm

• Muscle Heads: Three (long, lateral, and medial)

• Primary Functions:

  • Elbow extension – straightening the arm

  • Shoulder extension – moving the arm backward behind the torso

The triceps make up roughly two-thirds of your upper arm mass, making them crucial for overall arm size and definition.

Brachioradialis

• Location: Lateral forearm, running from the upper arm (humerus) to the wrist

• Function:

  • Assists with elbow flexion

  • Supports supination and pronation of the forearm

This muscle is especially activated during exercises like hammer curls and plays a major role in forearm development and grip strength.

Brachialis

• Location: Underneath the biceps, connecting the upper arm to the forearm

• Function:

  • Primary driver of elbow flexion

  • Adds depth and width to the upper arms when properly developed

“Training the brachialis is key to increasing overall arm thickness due to its position beneath the biceps.” — Bret Contreras, Men’s Health

1. Dumbbell Preacher Curl/Concentration Curl

Concentration Curl

Exercise Description:
The concentration curl is an isolation bicep exercise that focuses on maximizing tension and contraction at the top of the movement. It's typically performed seated, curling a dumbbell with a neutral wrist while bracing the upper arm against the inner thigh.

Benefits:

• Targets the long head of the biceps

• Enhances peak contraction and mind-muscle connection

• Reduces momentum, promoting strict form

“Concentration curls produced significantly greater EMG activity in the biceps brachii compared to other curl variations.” — Schoenfeld BJ, Journal of Strength and Conditioning Research

Variations:

• Standing concentration curl

• Cable concentration curl

• Slow eccentric (3–4 seconds on the lowering phase)

How-To:

1. Sit on a bench with feet flat, holding a dumbbell in one hand.

2. Brace your elbow against the inside of your thigh.

3. Curl the dumbbell upward, squeezing the biceps.

4. Pause at the top, then slowly lower.

5. Perform all reps before switching sides.

2. Incline Dumbbell Curl

Incline Dumbbell Curl

Exercise Description:
Performed on a bench set to a 45–60° incline, this bicep exercise emphasizes a full stretch of the long head, increasing muscle fiber recruitment during the lift.

Benefits:

• Maximizes biceps stretch and tension

• Reduces shoulder involvement for strict form

• Targets long head of the biceps for better peak

“Incline curls provide greater activation of the long head due to the extended shoulder angle.” — Oliveira LF, European Journal of Applied Physiology

Variations:

• Alternating incline curls

• Supinating incline curls

• Cable incline curls

How-To:

1. Set bench to 45–60° and lie back holding dumbbells at your sides.

2. With palms facing forward, curl the weights toward your shoulders.

3. Squeeze at the top, then lower with control.

4. Avoid letting elbows drift forward.

3. Dumbbell Elevator Curl

Dumbbell Elevator Curl

Exercise Description:
The elevator curl is a compound bicep movement combining multiple positions in one rep — bottom, mid-range, and full curl — mimicking an elevator rising through levels.

Benefits:

• Time-under-tension increases hypertrophy

• Challenges biceps across all ranges of motion

• Enhances muscular endurance and control

While not yet heavily studied, prolonged time-under-tension has been linked to hypertrophy in resistance-trained individuals — Burd NA, Journal of Physiology

Variations:

• Barbell elevator curls

• Alternating arms for unilateral focus

• Pause at each “level” for added difficulty

How-To:

1. Start with arms fully extended, dumbbells at your sides.

2. Curl halfway (to 90°), pause, lower.

3. Curl to mid-point, then to full contraction, pause, and lower.

4. Repeat the 3-part sequence per rep.

4. Twisting Dumbbell Curl 

Twisting Dumbbell Curl

Exercise Description:
Also known as the "supinating curl," this movement begins with a neutral grip and twists to a supinated (palm-up) position during the lift, activating more of the biceps brachii.

Benefits:

• Stimulates both heads of the biceps

• Improves wrist stability and supination strength

• Increases total biceps engagement

“A twisting motion during curls leads to higher biceps activation compared to static supinated curls.” — Signorile JF, Journal of Applied Biomechanics

Variations:

• Standing twisting dumbbell curl

• Seated alternating

• Resistance band twisting curls

How-To:

1. Hold dumbbells with palms facing in (neutral grip).

2. As you curl, rotate your palms to face up at the top.

3. Squeeze, then reverse the motion on the way down.

5. Cable Curl

Cable Curl

Exercise Description:
The cable curl is a highly effective bicep isolation exercise that utilizes a cable machine to provide constant tension throughout the entire range of motion. Unlike free weights, cables maintain load even at the top and bottom of the movement, making it excellent for hypertrophy and control.

Benefits:

• Constant tension leads to increased time under tension (TUT), which is crucial for hypertrophy

• Smooth, controlled resistance helps improve form and mind-muscle connection

• Allows for greater variety in grip angles and attachment styles (e.g., straight bar, EZ bar, rope)

“Cable-based resistance maintains consistent loading across the range of motion, which can increase motor unit recruitment and muscle activation compared to free weights.” — Simao R, Journal of Sports Science & Medicine

Variations:

• Straight Bar Cable Curl – targets both heads evenly

• EZ Bar Cable Curl – more ergonomic on the wrists

• Rope Cable Curl – allows wrist rotation for forearm and brachialis engagement

• Single-Arm Cable Curl – unilateral focus for correcting imbalances

• Behind-the-Back Cable Curl – emphasizes long head by stretching the biceps

How-To Perform:

1. Attach your preferred handle (straight bar or EZ bar) to a low pulley cable.

2. Stand upright, grasp the handle with a supinated grip (palms facing up), arms fully extended.

3. Keep your elbows pinned to your sides and curl the bar toward your shoulders.

4. Squeeze at the top, then slowly lower the weight back to the starting position under control.

5. Avoid swinging your body — focus on strict, smooth form.

Pro Tip:
To target more of the long head, try positioning your body a step forward so the cable pulls from slightly behind your torso. For short head emphasis, keep your elbows more in front of your body during the curl.

6. Triceps Rope Push-Down

Triceps Pushdown (Rope)

Exercise Description:
This cable-based triceps isolation movement uses a rope attachment to enhance range and emphasize the lateral head of the triceps.

Benefits:

• Allows full extension with wrist separation

• Targets lateral and long head

• Low joint stress and elbow strain

“Cable pushdowns elicit high triceps activation, particularly with rope attachment allowing greater range.” — Gottschall JS, Journal of Sports Science & Medicine

Variations:

• Single-arm rope pushdowns

• Overhead rope extensions

• Drop sets for volume

How-To:

1. Attach a rope to a high pulley.

2. Grip both ends, elbows close to the torso.

3. Push down, separating the rope at the bottom.

4. Pause and contract, then return to start.

7. Straight Bar Triceps Push-Down

Triceps Pushdown (Straight Bar)

Exercise Description:
This variation uses a straight bar attachment, placing greater emphasis on the medial and lateral triceps heads through a more fixed hand position.

Benefits:

• Great for progressive overload

• Stable grip = better control

• High triceps engagement with minimal assistance

“Straight bar pushdowns are a foundational triceps movement with high EMG ratings.” — Boren K, International Journal of Sports Physical Therapy

Variations:

• Reverse-grip pushdowns

• V-bar pushdowns

• Close-grip with pause holds

How-To:

1. Set a straight bar on a high pulley.

2. Stand close, grip the bar shoulder-width, elbows pinned.

3. Extend arms fully, squeezing triceps at the bottom.

4. Return slowly and repeat. 

8. Diamond Push Up

Diamond Push-Up

Exercise Description:
This bodyweight triceps-focused push-up requires placing your hands close together in a diamond shape to target the triceps and inner chest.

Benefits:

• Great for triceps hypertrophy without equipment

• Emphasizes medial head of triceps

• Increases shoulder and chest stability

“Diamond push-ups result in greater triceps activation compared to traditional push-ups.” — Cogley RM, Journal of Strength and Conditioning Research

Variations:

• Elevated feet

• Diamond push-ups on dumbbells

• Tempo-controlled reps

How-To:

1. Begin in a plank with hands under your chest, thumbs and index fingers touching.

2. Lower your chest toward your hands, keeping elbows tight.

3. Press up, fully extending the arms.

4. Keep your core engaged throughout.

9. Triceps Dips

Triceps Dips

Exercise Description:
This compound bodyweight movement emphasizes all three triceps heads while also recruiting chest and shoulders.

Benefits:

• Builds overall triceps mass

• Improves pressing strength

• Can be scaled for beginners or advanced athletes

“Dips are effective for both triceps and pectoral development, depending on torso angle and depth.” — Boone T, Journal of Exercise Physiology Online

Variations:

• Bench dips (beginner)

• Weighted dips (advanced)

• Ring dips for instability challenge

How-To:

1. Grasp parallel bars or place hands behind you on a bench.

2. Lower your body by bending your elbows to about 90 degrees.

3. Press back up to starting position without locking out.

4. Keep chest lifted and elbows pointing back.

10. Triceps Kickbacks 

Dumbbell Triceps Kickbacks

Exercise Description:
This isolation movement targets the triceps through elbow extension while in a bent-over position.

Benefits:

• Great for sculpting the triceps

• High activation of all three heads

• Improves arm definition and stability

“Kickbacks recruit the long and lateral heads effectively when performed with strict form.” — Paoli A, Journal of Human Kinetics

Variations:

• Single-arm kickbacks

• Resistance band kickbacks

• Cable kickbacks

How-To:

1. Hold dumbbells, hinge forward at the hips.

2. Keep elbows high and tight to your body.

3. Extend the arms fully, squeezing triceps.

4. Slowly return to starting position.

Weekly Arm Training Split

Your biceps and triceps are involved in many compound lifts — which means they’re indirectly trained multiple times per week. But if you're serious about building bigger arms, you'll want to apply targeted arm training with proper volume, frequency, and recovery.

How Often Should You Train Arms?

For optimal growth:

• Train arms directly 1–2x per week

• Include indirect arm work during push/pull/upper-body sessions

• Use a mix of compound and isolation movements

• Aim for 10–20 sets per muscle group per week, adjusting based on recovery and progress

Option 1: Push/Pull/Legs (PPL) Split

Option 2: Upper/Lower Split With Arm Focus

Option 3: Dedicated Arm Day (Bro Split or Hybrid)

Example Direct Arm Workout (Friday)

Pro Tip: Vary rep ranges (e.g., 6–8 for strength, 10–15+ for hypertrophy) and incorporate slow eccentrics or drop sets on your isolation work to maximize growth.

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References

Marcolin G, Panizzolo FA, Petrone N, Moro T, Grigoletto D, Piccolo D, Paoli A. Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ. 2018 Jul 13;6:e5165. doi: 10.7717/peerj.5165. PMID: 30013836; PMCID: PMC604750

Cogley RM, Archambault TA, Fibeger JF, Koverman MM, Youdas JW, Hollman JH. Comparison of muscle activation using various hand positions during the push-up exercise. J Strength Cond Res. 2005 Aug;19(3):628-33. doi: 10.1519/15094.1. PMID: 16095413.