Best Exercises for Bigger Arms
Big, well-developed arms are one of the most popular training goals. However, many make the mistake of focusing only on biceps, forgetting that triceps make up about 2/3 of arm size (Schoenfeld, 2010).
Arm Anatomy
Biceps (Biceps brachii)
- Long head - outer part of arm
- Short head - inner part of arm
- Brachialis - under biceps, adds width to arm
Triceps (Triceps brachii)
- Long head - largest, extends to shoulder joint
- Lateral head - outer part of arm
- Medial head - inner part of arm
Best Biceps Exercises
1. Barbell Curl
Why it works: Classic movement that allows using the heaviest weights.
Technique:
- Stand with straight back, feet shoulder-width apart
- Grip bar from underneath, hands shoulder-width
- Curl bar up, keeping elbows at sides
- Lower slowly, maintaining control
Common mistakes:
- Swinging body to generate momentum
- Elbows moving forward
- Too fast negative phase
2. Alternating Dumbbell Curls
Why it works: Allows greater range of motion and supination.
Technique:
- Start with neutral grip (thumbs forward)
- Rotate wrist outward while curling (supination)
- Squeeze at top
- Rotate back while lowering
3. Incline Dumbbell Curl
Why it works: Stretches the long head of biceps, increasing activation.
Technique:
- Sit on bench at 45-60° angle
- Let arms hang straight down
- Curl up without moving elbows
- This isolates biceps excellently
4. Preacher Curl
Why it works: Completely eliminates body swing.
Technique:
- Support upper arms on pad
- Curl up with control
- Don't let arms fully extend (maintain tension)
5. Hammer Curl
Why it works: Develops brachialis and outer forearm.
Technique:
- Neutral grip (thumbs up)
- Curl straight up
- Excellent for overall arm width
Best Triceps Exercises
1. Close-Grip Bench Press
Why it works: Allows using heavy weights safely.
Technique:
- Grip shoulder-width or slightly narrower
- Lower bar to chest, keeping elbows close to body
- Press up, focusing on triceps
2. Skull Crushers (Lying Triceps Extensions)
Why it works: Maximally stretches the long head of triceps.
Technique:
- Lie on bench, arms extended up
- Bend at elbows, lower weight toward head
- Extend back up
- Keep upper arms stationary!
3. Cable Triceps Pushdown
Why it works: Constant tension throughout movement.
Technique:
- Stand facing cable, elbows at sides
- Push hands down, fully extending
- Squeeze at bottom
- Return with control
4. Overhead Triceps Extension
Why it works: Maximum stretch position for long head.
Technique:
- Hold dumbbell with both hands overhead
- Lower behind head, bending at elbows
- Extend back up
5. Triceps Dips
Why it works: Bodyweight exercise that activates all three heads.
Technique:
- Keep body as vertical as possible
- Lower until arms are at 90°
- Push back up
- Add weight if bodyweight is too light
Training Program: 8-Week Arm Specialization
Day 1: Biceps + Light Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Barbell curl | 4 | 6-8 |
| Incline dumbbell curls | 3 | 10-12 |
| Preacher curl | 3 | 10-12 |
| Hammer curl | 3 | 12-15 |
| Triceps pushdown | 3 | 15-20 |
Day 2: Triceps + Light Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Close-grip bench | 4 | 6-8 |
| Skull crushers | 3 | 10-12 |
| Overhead extension | 3 | 10-12 |
| Cable pushdown | 3 | 12-15 |
| EZ-bar curl | 3 | 15-20 |
Progression Strategies
1. Increasing Weight
- Add 2.5-5 kg when you can do more reps than prescribed
- Progression in arm exercises is slower - be patient
2. Increasing Volume
- Start with 12 sets per week
- Increase to 16-20 sets as you advance
3. Intensity Techniques
- Drop sets in final sets
- Pause reps (pause at bottom position)
- Slow eccentric phase (3-4 seconds)
Common Mistakes
1. Too Heavy Weights
- Ego lifting leads to poor technique
- Arm muscles need isolation, not momentum
2. Focusing Only on Biceps
- Triceps is larger - 2/3 of arm size
- Balanced development looks better
3. Excessive Training Volume
- Arms get work from back and chest exercises too
- 12-16 direct sets per week is sufficient
4. Same Exercise Every Time
- Use different angles and grips
- Rotation keeps muscles responding
Nutrition for Arm Growth
Protein Requirements
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- 1.6-2.2 g/kg body weight
- Distribute evenly throughout day
Calories
- Small caloric surplus (200-300 kcal) to support muscle growth
- Without surplus, growth is slow
Supplements
- creatine supplements - 3-5g daily for strength and volume
- protein powders - convenient way to meet protein needs
- L-citrulline - improves muscle pump during training
Summary
- Train both biceps and triceps - balanced development
- Use different angles - activate all muscle heads
- Prioritize technique - control the weight, not vice versa
- Progression is key - track and increase gradually
- Rest is important - growth happens during recovery
References
- Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
- Oliveira, L.F., Matta, T.T., Alves, D.S., Garcia, M.A.C. & Vieira, T.M.M. (2009). Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls. Journal of Sports Science and Medicine, 8(1), 24–29.
- Wakahara, T., Fukutani, A., Kawakami, Y. & Yanai, T. (2013). Nonuniform muscle hypertrophy: its relation to muscle activation in training session. Medicine & Science in Sports & Exercise, 45(11), 2158–2165.
See also:
- Drop Sets and Supersets: Complete Guide to Intensity Techniques
- Bench Press Mistakes: 10 Most Common Errors and How to Avoid Them
- Pull-up Progression for Beginners: From Zero to Your First Rep
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