Complete Arm Workout: Bicep and Tricep Exercises for Building Strength

Looking to add size and definition to your arms? This comprehensive arm workout targets both biceps and triceps with a variety of exercises designed to hit every angle of these muscle groups. With proper form and consistent effort, you'll be well on your way to building impressive arms that look great and perform even better.

Bicep Exercises

1. Alternating Dumbbell Curl

Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing up. The dumbbells should not touch your body. Beginning with your weaker arm, curl the dumbbell upward as high as possible. Squeeze your bicep at the top of the movement before slowly lowering the weight back down. Repeat with your other arm. This exercise effectively targets the bicep long and short head, brachialis, and brachioradialis muscles.

Sets and Reps: 2 rounds of 12 repetitions

2. Prone Incline Dumbbell Curl

Position yourself face down on an incline bench with your chest against the pad and feet firmly on the floor. Hold a pair of dumbbells with palms facing forward and elbows slightly bent. Curl the weights toward your shoulders while keeping your upper arms and elbows stationary. Pause briefly at the top of the movement, then slowly lower the weights back to the starting position. This exercise targets the bicep long and short head, brachialis, and brachioradialis.

Sets and Reps: 2 rounds of 12 repetitions

3. Cross-Body Dumbbell Curl

Stand with your feet shoulder-width apart holding a dumbbell in each hand. Curl one dumbbell across your body toward your opposite shoulder. Slowly lower the weight back to the starting position before repeating with the other arm. This variation effectively works the bicep long and short head, brachialis, and brachioradialis.

Sets and Reps: 2 rounds of 12 repetitions

4. Barbell Curl

Stand up straight with your feet shoulder-width apart. Grasp a barbell at shoulder width using an underhand grip with palms facing up. Start with your arms fully extended down at your thighs with a slight bend in your elbows. The bar should not touch your body. Slowly curl the bar up toward your upper chest, squeezing your biceps at the top. Lower the weight back to the starting position with control. This classic exercise works the bicep long and short head, brachialis, and brachioradialis.

Sets and Reps: 2 rounds of 12 repetitions

5. Seated Dumbbell Hammer Curl

Sit on the end of a bench with your feet out in front and knees together. Hold dumbbells at your sides with palms facing your body (neutral grip). Keeping your back straight and elbows tucked in, slowly curl the dumbbells upward as far as possible. This exercise effectively targets the bicep long and short head, brachialis, and brachioradialis.

Sets and Reps: 2 rounds of 12 repetitions

6. Dumbbell Concentration Curl

Sit on a bench with your feet flat on the floor. Hold a dumbbell in one hand with your elbow resting against the inside of your thigh. With your palm facing upward, curl the weight up toward your shoulder while keeping your upper arm stationary. Pause briefly at the top, then slowly lower the weight back down. This isolation exercise works the bicep long and short head, brachialis, and brachioradialis.

Sets and Reps: 2 rounds of 12 repetitions

Tricep Exercises

1. Incline Dumbbell Tricep Extension

Position an adjustable bench at a slight incline of approximately 25 degrees. Lie back on the bench, keeping the weights close to your chest until your back is flat against the pad. Lower the weights toward your shoulders by bending at the elbows while maintaining a neutral grip. Once your forearms reach parallel or just below, drive the dumbbells back to the starting position by extending your elbows and flexing your triceps. This exercise targets the triceps brachii.

Sets and Reps: 2 rounds of 12 repetitions

2. Seated EZ Bar Tricep Extension

Sit on a bench with your feet firmly on the floor and your back straight. Grip an EZ bar with your hands about 6 inches apart. Raise the bar to arm's length above your head, then lower it in an arc toward the floor behind your head. Return to the starting position by extending your arms. This exercise effectively targets the triceps brachii.

Sets and Reps: 2 rounds of 12 repetitions

3. Bench Dips

Sit on a bench and place your hands on the edge with fingers pointing forward. Position your feet away from the bench with legs straight. Slide your rear end off the bench edge and rest your heels on the floor. With straight arms, inhale and lower yourself toward the ground by bending your arms, keeping your torso straight. Continue until your upper arms are just above parallel to the ground. Exhale and extend your arms to raise your body back to the starting position. This exercise works the anterior deltoids, pectoralis major, triceps brachii, and latissimus dorsi.

Sets and Reps: 2 rounds of 12 repetitions

4. Rope Tricep Extension

Stand with your back to a cable pulley machine, leaning slightly forward. Grab the rope attachment with both hands and extend your arms overhead using a neutral grip (palms facing each other). Keeping your upper arms stationary, slowly lower the rope behind your head while inhaling. Pause when your triceps are fully stretched, then return to the starting position by extending your arms as you exhale. This exercise targets the triceps brachii.

Sets and Reps: 2 rounds of 12 repetitions

5. Single Arm Dumbbell Extension

Sit on the end of a bench with a dumbbell resting on your thigh. Position the dumbbell overhead with your arm straight up or slightly back. Lower the dumbbell behind your neck or shoulder while keeping your upper arm vertical throughout the movement. Extend your arm until it's straight, pause and squeeze your tricep, then return to the starting position. This exercise targets the triceps brachii.

Sets and Reps: 2 rounds of 12 repetitions

6. Lying Dumbbell Tricep Extension

Lie back on a bench and extend dumbbells above your head with a neutral grip (palms facing each other). The dumbbells should not be touching. Keeping your elbows fixed and pointing toward your hips, slowly lower the dumbbells down beside your head until they're about level with your ears. Pause and squeeze your triceps, then raise the dumbbells back to the starting position. This exercise targets the triceps brachii.

Sets and Reps: 2 rounds of 12 repetitions

7. Single Arm Cable Push Down

Stand in front of a cable pulley machine and grasp a handle with an overhand grip. Keeping your elbow at your side, slowly extend your arm downward until your forearm and hand reach your upper thigh. Squeeze your tricep for a count, then return to the starting position. This isolation exercise effectively targets the triceps brachii.

Sets and Reps: 2 rounds of 12 repetitions

Tips for Maximum Results

• Focus on proper form over heavy weights to avoid injury and ensure muscle activation
• Maintain a controlled tempo during both the lifting and lowering phases
• Keep rest periods between sets to 60-90 seconds
• Train arms 1-2 times per week, allowing 48-72 hours for recovery
• Combine this workout with proper nutrition and adequate protein intake
• Stay hydrated before, during, and after your workout
• Consider pairing arm day with another smaller muscle group like shoulders or abs

By incorporating this comprehensive arm workout into your training routine, you'll develop stronger, more defined biceps and triceps. Remember that consistency is key, and progressive overload (gradually increasing weight) will help you continue making gains over time.