Arm Workout: How to Train Your Biceps and Triceps Properly

Strong, defined arms are built by two muscle groups: the biceps on the front and the significantly larger triceps on the back of the upper arm. If you neglect your triceps, you’re leaving about two-thirds of your arm volume untapped—and this is exactly where most people make the crucial mistake.

In this guide, you'll find the most important exercises for both muscles, the proper technique, a proven volume program, and a ready-to-use plan. No "bro science"—just what makes sense from an anatomical and scientific standpoint.

Anatomy: These Muscles Are Engaged During Arm Workouts

Before you get started, it's worth taking a look at exactly what you're working out. The upper arm consists of more than just the biceps.

Front: Biceps, brachialis, and brachioradialis

The biceps brachii has two heads (long and short). It flexes the elbow and rotates the forearm outward (supination). Directly below it lies the brachialis —a pure elbow flexor that visually pushes the biceps upward and is crucial for arm thickness. The brachioradialis in the forearm engages during a neutral or overhand grip. That’s exactly why, in addition to classic curls, hammer curls and overhand grip variations should be included in your workout routine.

Back: the three-headed triceps

The triceps brachii consists of a long head, a lateral head, and a medial head. All three extend the elbow, but only the long head also acts on the shoulder joint. That’s why it’s best to target it in an overhead position—more on that in a moment. Since the triceps is the largest arm muscle, it accounts for the lion’s share of arm thickness.

The Best Bicep Exercises

Barbell Curls – The Basic Exercise for Building Mass

The barbell allows you to lift the most weight, providing the strongest stimulus for muscle growth. Stand upright, keep your elbows close to your sides, and curl the bar upward in a controlled motion—without leaning your upper body backward. An EZ bar is easier on your wrists.

Dumbbell and Hammer Curls – Supination and the Brachialis Muscle

Dumbbells allow for full supination: When curling the weight upward, rotate your little finger slightly upward to maximize bicep contraction. Hammer curls with a neutral grip shift the load to the brachialis and brachioradialis muscles, thereby building lateral arm thickness.

Scott Curls and Cable Curls – Constant Tension

You can't cheat on the Scott bench (Preacher)—the biceps work in isolation while stretched, which is when they respond most strongly to growth. Cable curls maintain constant tension throughout the entire range of motion and are perfect for finishing off a set with higher reps.

The Best Triceps Exercises

Because the triceps account for so much of the arm's bulk, they deserve at least as much attention as the biceps. It's important to choose exercises that target all three heads.

Overhead Extension – A Must for the Long Head

Because the long head of the triceps runs over the shoulder, it is only truly engaged in the overhead position (arm raised, stretch). A training study by Maeo and colleagues (2023) showed significantly greater growth of the long head of the triceps when elbow extension was trained in the overhead position rather than with the arm in a neutral position. An earlier EMG study on shoulder position reached a similar conclusion (Kholinne et al., 2018). In practical terms, this means that overhead extensions with dumbbells, a EZ bar, or a rope should be included in every arm workout.

Cable Pushdown – Clean and Gentle on the Joints

The cable pushdown primarily targets the lateral head of the deltoid and can be performed with a high degree of control. Keep your elbows close to your body and fully extend your arms. Using a bar, rope, or single-grip attachment adds variety to the workout.

Close-Grip Bench Press and Dips – The Mass Builders

With a narrow grip on the bench press (about shoulder-width) and dips, you engage your triceps with heavy weights. These multi-joint exercises are the foundation for thick arms; isolation exercises are for fine-tuning. Kickbacks are a useful addition at the end, but they’re no substitute for the heavy lifts.

How often and how much? Volume and frequency

When it comes to growth, the total weekly volume of hard sets is what matters most. For most people, 10 to 16 sets per week per muscle group works very well, spread out over two workouts—twice a week is better than once. Train in the 6-to-15-rep range, pushing close to muscle failure, and increase the weight or number of reps over the weeks (progressive overload). You can read about how this system works in the guide to progressive overload.

Exercise	Target Muscle	Repetitions	Note
Barbell Curl	Biceps (both heads)	6–10	Basic exercise, difficult, keep elbows fixed
Hammer Curl	Brachialis, Brachioradialis	8–12	Neutral grip, builds arm thickness
Overhead Triceps Extension	Triceps, long head	8–12	Deep stretch, required for arm thickness
Triceps Pushdown	Triceps, lateral head	10–15	Controlled, gentle on the joints
Close-Grip Bench Press / Dips	Triceps (multi-joint)	6–10	A Solid Foundation for the Masses

Incorporate arm workouts into your training plan

You don't need to have a separate arm day—both approaches work. If your arms are your weak point, it's worth setting aside a dedicated session. Otherwise, you can incorporate biceps into your pulling day (back) and triceps into your pushing day (chest/shoulders). Back exercises like barbell rows and lat pulldowns work the biceps anyway, and heavy bench presses work the triceps.

Variant	Structure	For whom
My Own Arm Day	3–4 sets for biceps + 3–4 sets for triceps per exercise, 1 extra session per week	Arms as a Vulnerable Point
Connected to Push/Pull	Biceps after back exercises, triceps after pushing exercises, 4–6 sets each	Most people who exercise

Equipment and Buying Guide

For an effective arm workout, you don’t need much—just the right equipment. A cable machine or functional trainer allows you to perform curls and pushdowns with constant tension and is the most versatile piece of equipment you can buy. You’ll also want an adjustable dumbbell or EZ bar for curls and overhead extensions, as well as a dip station. In our strength training collection and functional training section, you’ll find gym-quality options for home and commercial use.

As an authorized dealer, we supply brand-name devices with a manufacturer’s warranty, with 0% financing through Klarna available upon request, and you benefit from a 30-day return policy —trusted by over 5,000 customers.

Nutrition and Recovery for Arm Growth

Workouts provide the stimulus; muscles grow during rest. Without sufficient protein and recovery, even the best arm workout will be ineffective. As a rough guideline, about 1.6 to 2.0 grams of protein per kilogram of body weight per day has become the standard—spread out over several meals. Add to that a slight calorie surplus if the focus is clearly on building muscle.

Equally important: sleep and rest between workouts. The biceps and triceps are small muscles that need 48 to 72 hours to recover after intense sets. If you work your arms every day, you disrupt this process and slow down your progress. Therefore, space out your two weekly arm workouts sufficiently, and also take into account the indirect strain on your arms during back and pressing days.

And last but not least: Patience and consistency beat any shortcut. The arm muscles are among the smaller muscle groups; their growth is measured in centimeters—not in weeks. Those who train properly, with heavy weights, and progressively over the course of months will be rewarded.

Common Mistakes in Arm Workouts

These points cost the most progress:

• Don't just train your biceps. The triceps are bigger—if you ignore them, you won't build really thick arms.
• Momentum instead of technique. When the upper body is engaged, the tension is released from the target muscle.
• Don't forget the long head of the triceps. Without overhead exercises, a large portion of the triceps remains underworked.
• Too heavy, too short a range of motion. Full extension and full stretch are better than partial repetitions using body weight.
• Isolation without a foundation. Curls and kickbacks alone aren't enough—heavy compound exercises provide the stimulus.

Frequently Asked Questions

How often should I work out my arms each week?

Twice a week is ideal for most people. This way, you can better distribute the workload and give the muscle two growth stimuli without overloading it.

Biceps or triceps first?

Start by working out the muscle group that's more important to you or that's behind—usually the triceps. You'll perform best when working a fresh muscle.

Are basic exercises like pull-ups and bench presses enough for the arms?

They provide a strong foundation because they heavily engage the biceps and triceps. However, for maximum arm thickness, additional, targeted isolation exercises are worthwhile.

How long does it take for your arms to start looking bigger?

With consistent training, adequate protein intake, and a progressive increase in intensity, you'll start to see noticeable changes after about 8 to 12 weeks. Genetics and your starting point also play a role.

Can I work out my arms at home without any equipment?

Yes. With dumbbells, a barbell, and a dip station, you can cover curls, overhead extensions, and dips completely. A compact cable tower significantly expands your options.

Conclusion

Thick, strong arms don’t happen by chance: Target your biceps and triceps in your training, give the larger triceps—especially the long head when your arms are overhead—enough attention, do 10 to 16 clean sets per week, and keep increasing the intensity. Combine heavy compound exercises with targeted isolation exercises, and you’ll see results.

Want to upgrade your home or gym setup? Get in touch with us —we can advise you on cable machines, dumbbells, and complete strength training stations.