Top 7 Best Exercises to Build Arm Muscles

Defined, muscular arms are built by training both the biceps and triceps. Without them, your physique can appear unbalanced—even if you have a well-developed back and strong legs. In this article, we’ll explore the most effective arm workout routine designed to target and strengthen both the biceps and triceps.

Biceps workout routine

The biceps brachii, or simply biceps, run from the shoulder to the forearm and consist of a short and long head. This muscle group is responsible for bending and extending the elbow and plays a key role in giving the arms a full, sculpted look. Biceps are also heavily engaged during everyday lifting movements, so targeted training is essential for noticeable results.

Barbell curls

How to Perform:

Grip the barbell with an underhand grip, hands shoulder-width apart.
Exhale and curl the barbell upward by bending your elbows until your forearms form a 90-degree angle with your upper arms.
Keep your elbows tucked in and pressed against your torso throughout the movement.
Slowly lower the barbell back to the starting position in a controlled motion.

Recommended: Perform 3–4 sets of 12 reps with 60 seconds of rest between each set.

Hammer curls

How to Perform:

Hold a pair of dumbbells with your palms facing inward (neutral grip).
Exhale as you bend your elbows and lift the weights until your arms form a 90-degree angle.
Keep your elbows locked in place and close to your torso throughout the movement.
Slowly lower the dumbbells back to the starting position.

Recommended: Do 3–4 sets of 12 reps with 1-minute rest between sets.

Barbell curls on a smith machine

How to perform:

Sit on the bench and position your arms parallel to each other.
Exhale as you lift the bar without bending your elbows (maintain fixed arm position).
Keep your arms perpendicular to the floor, stopping just short of full extension at the top.
Inhale as you return your arms to the starting position.

Recommended: Perform 3–4 sets of 12 reps, resting 1 minute between sets.

Key training tips

Perform all movements at a moderate, controlled pace—avoid rushing.
Focus first on perfecting your form before increasing the weight.
Always choose a weight that matches your current fitness level—avoid lifting too heavy or pushing to failure prematurely.

Important: Arm muscle workouts should be done no more than 2–3 times per week. Muscle growth happens not only during training, but also during rest and recovery days.

Triceps workout routine

The triceps, or triceps brachii, consist of three heads—the medial, lateral, and long heads—running along the back of the upper arm. The long head is responsible for moving the arm toward and away from the torso, while the entire muscle group activates during forearm extension. The triceps also play a major role in shaping the overall look of your arms.

Most triceps muscle fibers are fast-twitch (Type II), which means the most effective triceps exercises involve lower reps with heavier weights. Perform each movement slowly and under control to fully engage the muscle and avoid using momentum. This ensures deep activation of every part of the triceps.

French press (lying triceps extension)

This exercise is suitable for both experienced lifters and intermediate athletes. The only contraindication is for individuals with elbow or shoulder joint issues.

How to perform:

Lie flat on a bench.
Take the barbell from the rack (or have a training partner hand it to you).
Slowly lower the bar behind your head toward the crown of your head, bending your elbows.
Extend your arms to return to the starting position.

Inhale during the lowering phase, exhale as you push the weight back up.
Elbows should remain parallel and fixed throughout.
For maximum muscle engagement, fully extend your arms at the top of the movement.

Recommended: Perform 3–4 sets of 12–15 reps.

Triceps pushdowns with rope attachment

While there are several pushdown variations, using the rope attachment (commonly referred to as the “rope”) places the most direct stress on the triceps.

How to perform:

Stand facing the cable machine.
Grab the rope handles with both hands. Keep your elbows tight against your sides and your palms close together.
Exhale as you straighten your arms, pushing the rope down and slightly outward toward your hips.
At the bottom of the movement, your hands should align with your forearms in a straight line.
Focus on maximally contracting the triceps—you should feel the tension deep in the muscle.
Inhale as you return to the starting position with control.

Recommended: Perform 3–4 sets of 8–12 reps, resting 2–3 minutes between sets.

Bent-over triceps kickback on a bench

Unlike the previous exercises that are best done in the gym, this one can easily be performed at home. While a bench is ideal for support, any firm, flat surface will work just fine.

How to perform:

Lean your torso forward and place your right hand and right knee on the bench for support. Hold a dumbbell in your left hand.
Bend your left arm so that your elbow is slightly above parallel to the floor and close to your torso.
Exhale as you straighten your arm, extending it back so it’s in line with or slightly above parallel to the floor.
At the top of the movement, rotate your wrist so the back of your hand faces down, and pause for a second or two to maximize contraction.
Inhale as you slowly return to the starting position with control.
Repeat the movement on the opposite side.

Recommended: Perform 3–4 sets of 8–12 reps per arm with 2–3 minutes rest between sets. Maintain even technique on both sides to ensure balanced muscle development.

Final tips for arm training success

To effectively build both your biceps and triceps, combine regular strength training with proper nutrition.
Gradually increase the weight as your strength improves.
With consistent technique and dedication, you can start seeing noticeable results in as little as 6–8 weeks.