Arm Workouts for Men – Target Biceps and Triceps

Builds overall bicep size and enhances the arm’s peak definition for a stronger aesthetic.

Steps:

Stand tall, holding a barbell with an underhand grip, palms facing upward.

Keep your elbows tucked close to your torso and shoulders relaxed.

Curl the barbell upward in a controlled motion, focusing on squeezing your biceps.

Pause briefly at the top for peak contraction.

Lower the barbell slowly to the starting position without letting it rest.

Provides constant tension throughout the movement, enhancing bicep size and shape.

Steps:

Attach a straight bar to the low pulley of a cable machine.

Stand upright, gripping the bar with palms facing upward (underhand grip).

Keep your elbows stationary and curl the bar toward your chest.

Squeeze your biceps at the top of the motion.

Slowly lower the bar back to the starting position, maintaining control.

Strengthens the brachialis and forearms, adding width and balanced arm development.

Steps:

Hold a dumbbell in each hand with a neutral grip (palms facing inward).

Stand upright, keeping your elbows close to your sides.

Curl the dumbbells upward while maintaining a neutral grip throughout.

Lower the dumbbells back to the starting position in a controlled motion.

Avoid moving your shoulders or using momentum during the lift.

Maximizes bicep contraction to create a defined and peaked appearance.

Steps:

Sit on a bench, holding a dumbbell in one hand with your elbow resting on the inside of your thigh.

Slowly curl the dumbbell upward, focusing on squeezing your bicep.

Pause at the top for maximum contraction.

Lower the dumbbell back to the starting position in a controlled manner.

Repeat for the desired reps before switching arms.

Targets the triceps for thickness and functional arm strength.

Steps:

Position yourself on parallel bars or a bench, supporting your weight with your hands.

Lower your body by bending your elbows until your upper arms are parallel to the ground.

Keep your chest upright, shoulders down, and elbows close to your torso.

Push back up, fully engaging your triceps without locking your elbows.

Perform each rep with controlled movement to avoid swinging.

Isolates the triceps long head to improve arm thickness.

Steps:

Hold a dumbbell with both hands, gripping it securely under the top plate.

Extend your arms fully overhead, keeping your elbows close to your ears.

Lower the dumbbell behind your head by bending at the elbows.

Stop when your elbows form a 90-degree angle, then push the dumbbell back up.

Avoid arching your back or flaring your elbows outward during the movement.

Targets the triceps for size and strengthens the back of the arms.

Steps:

Lie on a flat bench holding an EZ bar with a close grip.

Extend your arms fully, keeping the bar above your head.

Lower the bar to your forehead or just above by bending your elbows.

Push the bar back to the starting position, focusing on tricep contraction.

Keep your upper arms stationary throughout the movement.

Focuses on tricep isolation, especially the lateral head, for better definition.

Steps:

Attach a straight bar or rope to a high pulley on the cable machine.

Grip the attachment with palms facing down (overhand grip).

Keep your elbows tucked close to your sides and straighten your arms to push the bar down.

Pause at the bottom, fully extending your triceps.

Slowly return the bar to the starting position without letting your elbows flare out.

Combines bicep and forearm training for balanced arm strength and definition.

Steps:

Hold a dumbbell in each hand with palms facing up (supinated grip).

Curl the dumbbells upward while keeping your elbows close to your sides.

Rotate your wrists at the top so palms face downward (pronated grip).

Lower the dumbbells slowly in this pronated position.

Reset to the supinated grip at the bottom and repeat.

Enhances grip strength and forearm size, supporting overall arm aesthetics.

Steps:

Sit on a bench, holding a barbell with an underhand grip (palms facing upward).

Rest your forearms on your thighs, letting your wrists hang over the edge.

Curl the barbell upward using only your wrists.

Slowly lower the barbell to the starting position.

Keep the movement controlled to avoid strain or excessive tension.

Develops the brachialis and forearms, improving grip strength and arm thickness.

Steps:

Hold a barbell or EZ bar with an overhand grip (palms facing downward).

Stand tall, keeping your elbows close to your sides.

Curl the bar upward to shoulder height, squeezing your forearms.

Lower the bar slowly and avoid swinging.

Keep your wrists stable throughout the movement.

Improves forearm strength, grip endurance, and overall arm functionality.

Steps:

Pick up a heavy dumbbell or kettlebell in each hand with a firm grip.

Stand upright with your shoulders back and core tight.

Walk forward in a straight line for a set distance or time, maintaining proper posture.

Avoid letting the weights pull your shoulders down.

Slowly place the weights down to complete the set.

Limiting the range of motion in arm exercises, such as bicep curls or tricep extensions, reduces muscle activation and prevents full development. Ensure each rep involves a complete stretch and contraction for maximum results.

Lifting weights that are too heavy often leads to swinging the arms or using other muscles like the shoulders to compensate. This reduces the focus on the biceps and triceps, hindering arm growth and risking injury.

Starting arm workouts without proper warm-ups, such as light curls or extensions, increases the chance of strains and reduces overall performance. Preparing the muscles with dynamic stretches ensures better form and engagement.

Overtraining biceps while neglecting triceps creates disproportionate arms. Since triceps account for a larger portion of the arm's mass, balanced training is key for symmetrical and aesthetic arm development.

Performing reps too quickly in exercises like hammer curls or dips minimizes muscle tension and engagement. Focus on controlled, deliberate movements to maximize muscle activation and ensure steady progress.