Building Bigger Arms: Exercises for Biceps, Triceps, and Forearms

The guns, the pipes, the pythons; as one of the more prominent parts of the body, and one that is used a lot day to day, it makes sense that arms get so much attention at the gym.

But what are the most effective ways to build, strengthen and tone yours?

From whole arm workouts using bodyweight, to targeted arm exercises with dumbbells, in this guide we’ll reveal everything you need to know about building bigger, stronger arms.

Overview of arm anatomy

When we say ‘arms’, what muscles are we actually referring to? If you’re looking to build and tone your arms, you should focus on the following groups:

• Biceps brachii: The biceps are located at the front of the upper arm, and are responsible for elbow flexion – they contract to bring your forearm towards your shoulder. The muscle is made up of a short head and a long head.
• Triceps brachii: Found at the rear of the upper arm, triceps extend the elbow to push your forearm away from your shoulder. This muscle is made up of three heads: long, lateral and medial.
• Brachialis: Sitting beneath the biceps, the brachialis also helps with elbow flexion. By targeting this muscle you gain functional strength and give your arms a fuller, more balanced look.
• Forearm muscles: Muscles like the brachioradialis, wrist flexors and wrist extensors help with lifting and grip strength, while also helping with finer wrist and hand movements.

The arms are obviously deeply intertwined with the shoulders and chest, so these areas are important to consider for anyone looking to improve the strength, size and tone of their arms.

Top exercises for each muscle group

Different exercises should be used to target each of the major arm muscles and muscle groups. Some of the most effective exercises include:

Barbell curls

• Target muscle: Biceps brachii, with some forearm engagement.
• What it’s good for: Increasing the strength and size of the biceps. Creating a fuller arm look. Improving your pulling strength.
• How to do it: Stand with your feet shoulder-width apart. Hold a barbell with an underhand grip and let your arms hang straight. Slowly curl the barbell up to shoulder height, squeezing the biceps at the top, then slowly lower it back down.

Tricep dips

• Target muscle: Triceps brachii.
• What it’s good for: Increasing the strength, size and definition of your triceps. Creating a more toned look. Improving your pressing strength.
• How to do it: Sit on a bench and grip the edge next to your hips. Slide off the bench and extend and straighten your legs so that your bodyweight is on your arms. Lower your body by bending the elbows to about a 90-degree angle, then push back up to the starting position. Upgrade to a parallel bar when you’re strong enough.

Hammer curl

• Target muscle: Brachialis and biceps, with some forearm engagement.
• What it’s good for: Developing fuller, more complete-looking arms (the brachialis pushes up the biceps as it grows). Improving grip and pulling strength.
• How to do it: Stand with your feet shoulder-width apart, holding a pair of dumbbells just forward of your hips to engage your biceps and brachialis. Bring the dumbbells up, just past a 90 degree elbow bend, then slowly lower them back down to the starting position.

Wrist Curl

• Target muscle: Forearms, primarily the wrist flexors.
• What it’s good for: Developing larger, more defined forearms. Improving forearm, grip and functional upper-body strength.
• How to do it: Sit on a bench with your elbows/forearms resting on your thighs, or kneel with your elbows/forearms resting on a bench. Hold a light barbell or set of dumbbells with an underhand grip, then curl the weight up by flexing at the wrists. Lower it back down slowly.

Sample arm workout routine

If you’re ready to attack arm day, the following eight-step routine is a great place to start. Aim to perform 6-12 reps of each exercise (using weights you can comfortably lift), with 60 seconds between each set. Try to work your way up to multiple cycles over time (with 2-3 minute breaks in between).

• Barbell curl: See above.
• Tricep dip: See above.
• Hammer curl: See above.
• Overhead tricep extension (triceps): Stand holding a dumbbell or kettlebell overhead, then lower the weight as far as you can behind your back.
• Reverse curl (forearms): Perform curls using an overhand grip.
• Incline dumbbell curl (biceps): Perform an underhand curl on an incline bench to isolate the biceps.
• Skull crushers (triceps): Lie on your back on a bench holding an EZ-bar above you using the inside grips. Lower the bar back over your head, bending your elbows 90 degrees, then lift back up.
• Wrist curl: See above.

 

This routine is designed to hit different muscles with each exercise, letting you recover so you can maximise gains.

Additional tips for arm growth

Looking to build stronger, bigger, more toned arms? These tips can help you get there faster:

• Choose compound exercises: Pull-ups, dips and bench presses engage larger muscle groups and help you to build strength quicker.
• Form over weight: Good technique can build muscle faster and more effectively than simply lifting heavier.
• Progressive overload: Stimulate muscle growth by gradually increasing the weight, reps and intensity of your workout.
• Vary angles and grips: Generate more balanced muscle growth by varying arm exercises slightly.
• Don’t overtrain: Aim for 2-3 arm sessions a week to give your muscles time to rebuild.
• Rest and recover: Muscles grow during rest, and they grow faster when they’re given the right fuel. Give yourself rest days, adequate sleep and enough protein.

 

GymQuip: Your destination for bigger arms

The right equipment can make a huge difference to anyone looking to develop their arms. As the home of Australia’s largest fitness showroom, and with an even larger product range online, you’ll find exactly what you’re looking for at GymQuip.

If you like arm workouts with weights, check out our barbells, dumbbells, bicep blasters and more. Prefer bodyweight exercises? Choose from our gym mats, roman rings, chin up and pull-up bars. 

Well developed arm muscles pair form with function – they give you usable strength and look great while they’re at it. If you’re ready to improve yours, browse our sprawling collection of training tools and equipment today!

Not sure what equipment you should choose? Get in touch and our friendly team will be happy to help.