Recommended Arm Exercises: Movements to Build the Biceps and Triceps Together
Most of your arm's circumference comes from the triceps on the back of the arm, not the biceps. So to build bigger arms, you need to train biceps curls and triceps extensions in a balanced way together. This recommended arm routine includes both biceps and triceps to develop the whole arm evenly.
For the biceps, build front and side thickness with dumbbell curls, hammer curls, and incline dumbbell curls; for the triceps, hit all three heads with cable pushdowns, extensions, and dips. If you're a beginner, start with the assisted dip machine to reduce the load, and use each movement's coaching points to learn essentials like keeping the elbow fixed.
For arm exercises, keeping the elbows pinned to your sides and lowering slowly without momentum is what determines results. If you feel pain in the elbow joint, lower the weight and train safely within a pain-free range.
Recommended Exercises / Stretches
- Dumbbell Curl — The most basic arm exercise for targeting and strengthening the biceps.
- Hammer Curl — With a thumbs-up grip, this trains the forearms and biceps together.
- Incline Dumbbell Curl — Lean back on an inclined bench so your arms hang behind you, stimulating the biceps in a lengthened, stretched position.
- Cable Pushdown — A cable exercise that isolates and targets the triceps.
- Overhead Cable Triceps Extension — Take a cable behind your head and extend your arms, intensively targeting the long head of the triceps in a stretched position.
- One-Arm Dumbbell Triceps Extension — Hold a dumbbell behind your head with one arm and extend, training the triceps one side at a time.
- Assisted Dips — A knee pad offsets your bodyweight, so even those who can't yet do dips can learn proper form for the triceps and chest.
- Tricep Dips — A triceps-strengthening exercise using the fixed dip handles on a chin/dip machine.
Frequently Asked Questions
To build bigger arms, which is more important, the biceps or the triceps?
The triceps make up about two-thirds of the arm's circumference, so if you want bigger arms, it's efficient to emphasize triceps work. That said, you should train the biceps as well so the front and back of the arm develop in balance.
I keep using momentum on dumbbell curls.
Momentum is a sign the weight is too heavy. If you can't lift it with your elbows pinned to your sides, lower the weight. Performing them with your back against a wall helps prevent using your lower back for momentum.
How is the hammer curl different from a regular dumbbell curl?
A regular curl has the palm facing up and works mainly the biceps, while the hammer curl uses a neutral grip with the thumb up to train the biceps along with the forearm. Doing both together builds a more three-dimensional arm.
Dips are too hard. Is there an alternative?
If bodyweight dips are too much, you can safely practice the same movement with reduced bodyweight load on the assisted dip machine. Isolating the triceps with cable pushdowns is also a good alternative.