The 9 Best Arm Workouts for Pumping up Your Biceps and Triceps

Everyone desires strong and voluminous arms because they give a wonderful and attractive appearance. So, if you want to build big, strong arms, we’ve put together a list of the best arm workouts that target all parts of the muscle in this article.


Overview of this arm workout: Now is the time to incorporate the Barbell Bicep Curl into your arm workouts. The use of the barbell allows both arms to work together, shifting more weight during each rep, making it one of the best exercises for developing biceps muscle mass.

TIP: Keep your feet shoulder-width apart, knees slightly bent, and elbows by your sides. Aim for a strong contraction to the top of each rep, followed by a slow three-second eccentric movement.

Note: Keep in mind that the target muscle is the biceps Brachii (long head, short head)



Overview of this arm workout: The well-known preacher curl is an excellent exercise for isolating the biceps brachii. This exercise is commonly known as the ez bar preacher curl, but substituting dumbbells for the bar allows for unilateral conditioning, ensuring that both arms are as strong as each other.

The preacher curl bench (or an incline bench) combined with dumbbells creates one of the best biceps exercises for targeting the muscle, reducing the ability to “cheat” while emphasizing the muscle’s contraction throughout the movement.

TIP: For a preacher hammer curl, rotate your grip to give the same amount of isolation while focusing more on the forearm, Brachialis, and Brachioradialis.

Note: Keep in mind that the target muscle is the biceps Brachii and Brachialis.



Overview of this arm workout: Cable bicep workouts are frequently overlooked in favor of the more favorable dumbbell or barbell variations, but you don’t have to fall into this trap.

In fact, the Cable Bicep Curl is crucial for increasing training volume in arm workouts, and it’s frequently used at the end of sessions with a higher repetition focus.

The use of cables for bicep curls creates a ‘constant tension’ environment for the biceps, allowing them to work differently than the previously mentioned methods.

TIP: The cable machine is ideal for drop sets and working to failure because the weight pin system allows for quick and easy resistance adjustment.

Note: Keep in mind that the target muscle is the Biceps Brachii.


Overview of this arm workout: The skull crusher exercise, also known as the Lying Triceps Extension, should be near the top of your list if you want big triceps.

This triceps brachii exercise is usually done with a barbell or an ez bar, which allows both triceps to work together and target all three heads of the triceps brachii.

Concentrate on the slow eccentric movement before extending your arms powerfully, engaging the triceps throughout the workout.

TIP: If you drop the weight, you’ll discover why this exercise is known as the “skull crusher.” So avoid doing this!

Note: Keep in mind that the target muscle is the Triceps Brachii (lateral head, medial head, and long head)



Overview of this arm workout: The cable machine isn’t just for bicep workouts; mounting the attachment higher on the frame allows for a plethora of cable tricep extension exercises.

The Cable Tricep Pushdown with Straight Bar targets the three heads of the triceps, which helps isolate the triceps brachii.

The Cable Extension is an excellent tool for beginners before progressing to more difficult exercises, as it aids in the development of muscular conditioning and strength.

Experienced lifters can also benefit from the cable system by isolating key areas of the triceps using various tricep extension attachments, such as single-arm triceps workouts.

TIP: Remember that maintaining a rigid posture is essential for effectively isolating the triceps.

Maintain a balanced stance with soft knees and retracted shoulders, and keep your elbows pinned by your side throughout the movement.

Note: Keep in mind that the target muscle is the Triceps Brachii.


4. Incline Bicep Curl

This exercise isolates the biceps muscle from the rest of the body and puts them under stress, so it’s a bit difficult, but it’s an extremely effective arm exercise. It is one of the best arm workouts that you really should try!

TIP: Given the difficulty of this arm exercise, here’s how to do it the right way:

  • Sit on an inclined bench with a dumbbell in each hand, facing forward.
  • Squeeze your biceps to lift the weight until it touches your shoulder with a dumbbell or just before.
  • Then slowly lower them down while you are in control of the weight.
  • Lift the weight before the endpoint so the muscle remains under stress at all times.


3. Concentration Curl

One of the best arm exercises that give the biceps a great shape, because it helps to round and enlarge the muscle.

To do it, sit on a chair and hold your elbow firmly on your leg while holding a dumbbell. Rotate your arm and lift the weight until you are completely squeezing your biceps, slowly lowering your hand with repetitions.

Note: It is an easy exercise.


2. Hammer Curl

In fact, when discussing the best arm workouts, we must include Hammer Curl on our list.

In this exercise, you isolate all the muscles of the body and put full pressure on the biceps muscle. This makes you increase the weight lifted while reducing any cheating in the movement.

So if you do it correctly it will help you to strengthen and enlarge your arms very much.

Note: Here’s how to properly perform this exercise:

  • Sit on the chair (or as some call it the horse), holding a dumbbell in each hand.
  • With your elbow firmly fixed and your fists facing each other.
  • Lift the weight until you completely squeeze the biceps.
  • And reduce the weight again slowly. with repetition.


1. Overhead Cable Curl

Arm workouts with cables are a great way to strengthen the biceps and triceps, but free weights are better than them, especially as they allow you to lift heavier weights and also work to strengthen the small tendons that help control weight during exercise.

But there is an exception to the Overhead Cable Curl, and it’s the only cable exercise that most arm training experts recommend.

Note: It is one of the effective arm exercises in amplifying and enlarging the biceps muscles, especially when done correctly. Here are the steps to perform:

  • Hold a D-handle in each hand, arms raised and elbows at shoulder height.
  • Pull the cable toward your head, squeezing your biceps.

You can perform the exercise with one hand at a time, or both hands at the same time.

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