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The first thought that comes to mind for many people when they hear the word “muscle” is a flexed arm. Developing toned arms is as important to getting in great shape as abs, legs, or any other body part, but how do you do it?
In this guide, we discuss which muscles make up the upper arms, as well as offer comprehensive arm workouts to build muscle, including reps and ranges.
Low on gym equipment? Not a problem. We offer alternatives for each exercise that uses limited or no equipment.
Benefits of Arm Workouts
Muscular arms offer more benefits than just aesthetics. They can also be important in your overall performance as an athlete.
The biceps are involved in major pulling motions and serve as a backup when your back starts to fatigue. The triceps also offer assistance to the chest when it's time to perform intense pushing exercises. They may not be the largest muscle groups, but it's important to still give them the proper effort and attention to maximize your overall potential.
Biceps Workouts
The biceps have two separate heads that make them up (how they got the name "bi"). Those two heads are known as the biceps brachii and the brachialis. They both work when you train the biceps, but one does more than the other based on how the hand is positioned.
If the palm turns up or stays up, then the biceps brachii is activated the most. If your hand is neutral or if the palm is facing down, then the brachialis takes the lead.
The good thing about training biceps? You don't need a lot of training volume to work these muscles effectively. All it really takes is about three different exercises to get a nice bicep pump.
Barbell Curl
Grab a barbell with an underhand grip (palms facing up) that’s shoulder width or a little wider. Stand tall with the barbell in your hands and your arms down. While keeping the upper arms glued to your sides, bend your elbows and lift the barbell up until it’s at chest or shoulder height. Squeeze the biceps hard when you do this. Slowly lower the barbell back to the starting position and repeat.
If you have dumbbells, you can do this motion with a dumbbell in each hand, moving both arms at the same time. If you have resistance bands, stand in the middle of the band for stabilization. Then, place a straight bar through the ends of the band and start curling.
Hammer Curl
Hold a dumbbell in each hand and stand with your arms to your sides. The palms should be facing into your body. While keeping your upper arms glued to your sides (a common form when training biceps), bend the elbow and lift the dumbbell up to shoulder height. Slowly lower the weight back to the starting position and repeat with the other arm. You can also use both arms at the same time if you like.
If you have a barbell and plates with handles, then you can hold the plates and perform hammer curls with those instead. If you have bands, stand in the middle of a band with an end in each hand similar to the dumbbell position. Perform the curls by pulling the ends of the band up.
Cable or Resistance Band Curl
Stand in front of a low cable pulley with a straight handle. Grab the handle with an underhand grip and step back from the weight stack. Keep your upper arms pinned to your sides. Bend the elbows and curl the weight up until the handle is at shoulder height. Slowly lower the handle to the starting position and repeat.
If you're using a band, stand in the middle of it with an end in each hand, and perform the exercise in a similar manner.
Biceps Workout (Sets and Reps)
If you want to get stronger and develop bigger arms, then your focus should be on using heavier weights and lower reps. Ranges of 6-12 repetitions serve you very well. Whereas, if toning is your goal, then you should use moderate weights that allow you to perform 15-20 reps.
- Barbell curl: 3 sets of 6-12 (or 15-20) reps
- Hammer dumbbell curl: 3 sets of 6-12 (or 15-20) reps
- Cable or resistance band curl: 3 sets of 6-12 (or 15-20) reps
Note: Rest 60-90 seconds between sets.
Triceps Workouts
The first syllable in the word “triceps” makes it clear there are three heads in this muscle group. The long head is on the back of the arm, and it actually ties into the upper lat in your back. The lateral head is the one that makes the horseshoe when you flex your tricep. Then there's the medial head. You can see the bottom of it near the elbow, but the rest of the muscle lies underneath the other two.
As with the biceps, there are ways you can make each head of the triceps work harder than the other two. When you straighten your arm and work them from an overhead position, the long head is more active. The lateral head is more involved when the arm is perpendicular to the body or pressing down. The medial head can be worked with a reverse grip, but it's also playing a supporting role in all pushing movements.
Lying Triceps Extension
Lie on the floor or a bench with a barbell in your hands with those hands at shoulder-width. Press the bar up so it’s at arms' length over your shoulders. The wrists, elbows, and shoulders should all be in a straight line. Bend the elbow and lower the bar until it is over your forehead or slightly behind your head, whichever is more comfortable. Use your triceps to straighten your arms back to the starting position and flex the triceps as hard as you can. Repeat for the desired reps.
If you have dumbbells, hold one in each hand and perform the movement in a similar manner.
Overhead Dumbbell Extension
Take a dumbbell in one hand and press it up over your head. Keep the other hand on your hip. Stand tall and brace your core. Bend the elbow and lower the dumbbell behind your head as far as you safely can until you feel a stretch in the back of the arm. Use the triceps to straighten the arm and push the weight back to the starting position. Repeat for the desired reps.
If you have a barbell, hold the bar in both hands over your head, and simply lower it behind your head as far as you can before pressing up. This is a standing version of the lying triceps extension.
If you have a band, stand in the middle of it and perform the exercise with one end in your hand.
Triceps Push-down
Stand at a cable stack with a straight handle on an upper pulley. Grab the handle and stand away from the stack. Keep your upper arms pinned to your sides. Bend the elbow and drive the handle down to arms' length without rounding your shoulders forward. Squeeze the triceps hard when you do this. Slowly allow the handle to come back up and repeat.
If you have a band, loop it over a crossbeam or a door and hold the ends to perform this exercise in a similar manner.
Triceps Workout (Sets and Reps)
Like the biceps, a rep range of 6-12 is good for size while 15-20 helps those of you that want that lean and athletic look. A sample triceps routine you can try would look like this:
- Lying triceps extension: 3-4 sets of 6-12 (or 15-20) reps
- Overhead dumbbell extension: 3-4 sets of 6-12 (or 15-20) reps
- Triceps push-down: 3-4 sets of 6-12 (or 15-20) reps
Note: Rest 60-90 seconds between sets.
Final Thoughts
You can incorporate these arm workouts into your lifting routine in a variety of ways. Some people prefer training biceps with their back since both muscles focus on pulling movements. Similarly, many people train their triceps with their chest because they focus on pushing movements. Or, you can isolate biceps and triceps in one single workout and train just your arms.
Regardless of which way you prefer, expect to see positive changes within six-to-eight weeks if accompanied by proper nutrition.
How to Build Muscle | Muscle-Building Nutrition | Muscle-Building Supplements | Hypertrophy Training | Strength Training | Chest Workouts | Back Workouts | Arm Workouts | Shoulder Workouts | Leg Workouts
About the Author
Roger "Rock" Lockridge has worked in the fitness industry for 20 years in a variety of roles, including as a personal trainer, fitness class instructor, supplement advisor, nutritionist, and most notably as a writer since 2009. He's contributed to numerous publishing brands, including Men's Health, Muscle & Fitness, BarBend, Bodybuilding.com, and Iron Man Magazine, sharing information on training, nutrition, supplementation, motivation, profiles on world-class athletes, and strength sports news.
He's also competed in various bench press contests and the Arnold Sports Festival's 5K Pump & Run three times. His personal transformation story has been featured by Men's Health, Bodybuilding.com, and others.
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