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
- 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
1. Train both biceps and triceps - balanced development
2. Use different angles - activate all muscle heads
3. Prioritize technique - control the weight, not vice versa
4. Progression is key - track and increase gradually
5. Rest is important - growth happens during recovery
References
1. 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.
2. 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.
3. 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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