You’ve come to the correct place if you’re looking for the greatest arm workouts for your next gym session.
With biceps being one of the most popular body regions to train, there’s a 100% chance that you’ve heard of the bicep curl exercise… it is one of the most well-known arm workouts in the world, whether you’re a bro split vet or a total gym rookie.
But don’t be taken in by the fixation with the two muscles on the front of your arm. Surprisingly, the triceps have greater muscular mass than the biceps and are frequently overlooked in the quest for t-shirt-bulging arms.
Whether your aim is size, strength, or definition, we’ve compiled a list of the most important arm workouts to help you get there.
It’s time to step up to the advanced level for your biceps and triceps workouts and get a pump from the greatest arm exercises for developing muscular mass, strength, and performance. Combine the arm exercises in this article to create a customized arm workout, or add a selection to the conclusion of your current sessions.
WHEN TRAINING ARMS, HOW MANY SETS AND REPS SHOULD YOU DO?
Before we go into the best arm exercises, it’s probably a good idea to speak about sets and reps – specifically, what are the ideal rep ranges for arm training.
To summarize, the answer truly depends… on everything from your training experience and level of strength to your particular training goals, whether they are aesthetic or athletic.
As a general guideline, the emphasis should be on overall volume, with each session increasing for growth and strength. Focus on the 3-6 rep range to begin to build and to begin to increase strength before moving on to the 8-12 rep range for hypertrophy.
Because the biceps and triceps are tiny muscles that recover fast, doing little and often will assist develop volume over the training weeks. Concentrate on major compound actions like pulling and pushing, and employ arm workouts to supplement those larger lifts.
If you want to pound them harder, here’s the ultimate arm workout for you to try:
TAKE YOUR ARM WORKOUTS TO THE NEXT LEVEL WITH THESE 6 ARM EXERCISES.
BICEPS
A simple lesson on science:
Before we get into the finest arm exercises for your next workout, it’s crucial to grasp the fundamentals of your bicep’s physiological make-up. Understanding what the biceps do and how they work will help you do each workout more effectively.
The biceps brachii is divided into two parts: the long head and the short head. These muscles comprise your ‘biceps’ and conduct the concentric motion of bending the elbow and ‘curling’ the forearm up towards the top of the arm. Isn’t it simple? True, but it’s also important to remember that the biceps work to control the eccentric motion, which occurs.
However, it’s also vital to understand that the biceps govern the eccentric action that happens when the forearm drops and the elbow begins to straighten – There would be a muscle imbalance between the bicep and tricep if the biceps were not included in the eccentric motion which would cause weakness and injury.
Online or at the gym, you’ll probably come across some interesting and fantastic workouts in the gym, with many attempting to target the biceps in various ways.
It’s all too easy to overcomplicate arm exercises, yet the most efficient lifts are frequently the simplest.
Correctly execute these three biceps exercises during your next arm workout and reap the benefits.
THE BEST ARM WORKOUT EXERCISES FOR BICEPS
1. Bicep Curl with a Barbell
2. Preacher Curl with Dumbbells
3. Bicep Curl with Cable
BICEP CURL BARBELL
Biceps Brachii (Long and Short Head) are the muscles targeted.
Overview:
If the Barbell Bicep Curl isn’t already a component of your arm routine, it should be. The use of a barbell allows both arms to work together simultaneously, moving more weight during each rep, making this one of the finest workouts for increasing biceps muscle mass.
Remember that increasing volume through total weight and reps stimulates adaptation in the targeted muscle regions, resulting in muscular growth and development.
TIP: Poor bicep curl form includes uncontrolled swinging at the bottom of the rep. Keep your feet apart (shouldre-width), knees slightly bent, and elbows by your sides. Aim for a strong contraction to the top of each rep, followed by a slow three-second eccentric movement.
CURL OF THE DUMBBELL PREACHER
Biceps brachii and brachialis are the muscles targeted.
Overview:
The well-known preacher curl is ideal for isolating the biceps brachii. This workout is commonly known as the ez bar preacher curl, but substituting dumbbells for the bar provides for unilateral conditioning, ensuring that both arms are as strong as each other.
Using the preacher curl bench (or an incline bench) with dumbbells offers one of the best biceps exercises for targeting the muscle, eliminating the opportunity to ‘cheat’ while emphasizing muscle contraction throughout the movement.
TIP: For a preacher hammer curl, rotate your grip to get the same amount of isolation but with additional emphasis on the forearm, Brachialis, and Brachioradialis.
CURL CABLE BICEP
Biceps Brachii are the muscles targeted.
Overview:
Cable bicep workouts are sometimes overlooked due to the favor of the more advantageous barbell or dumbbell exercises, but you don’t have to fall into the same trap. The Cable Bicep Curl is vital for increasing training volume in your arm exercises, and it is frequently employed at the end of sessions with a high repetition focus.
Using the cables for bicep curls produces a continuous tension environment for the biceps (so does resistance bands), allowing the biceps to work differently than the previously mentioned traditional methods.
TIP: The cable machine is perfect for drop sets and working to failure since the weight pin mechanism allows for quick and easy resistance changes.
EXERCISES FOR TRICEPS
A simple lesson on science:
It’s not an arm workout unless you work your biceps and triceps.
The triceps is made up of three major muscles: the long head, the medial head, and the lateral head. These muscles collaborate to extend the elbow and govern flexion. The triceps are a larger muscle group than the biceps and are placed on the back of your upper arm.
Although this article focuses on isolated arm exercises, larger push motions such as triceps dips, pushups, and bench press also activate a high number of triceps muscle fibers and should be included in your workout routine.
OUR FAVORITE TRICEPS EXERCISES FOR ARM WORKOUT:
1. The Skull Crusher
2. Triceps Cable Pushdown
3. Overhead Dumbbell Extension with One Arm
CRUSHER OF SKULLS
Triceps Brachii (Lateral Head, Medial Head, and Long Head)
Overview:
If you want huge triceps, the Lying Triceps Extension, also know as the skull crusher should be toward the top of your list. This triceps exercise is commonly done with a ez bar or barbell, which allows both triceps to work together while targeting all three heads of the triceps brachii.
Focus on the slow eccentric movement before extending your arms powerfully and activating your triceps throughout the exercise.
TIP: Don’t drop the weight; otherwise, you’ll discover why this exercise is known as the “skull crusher.”
PUSHDOWN OF CABLE TRICEPS
Triceps Brachii is the targeted muscle.
Overview:
One thing to also note is that the cable machine is not just for bicep exercises; placing the attachment higher on the frame enables for a plethora of cable triceps extension activities.
The Cable Triceps Pushdown with Straight Bar targets the three heads of the triceps, which helps isolate the triceps brachii.
The Cable Extension is an excellent excercise for beginners before progressing to workouts that are more difficult, as it aids in the development of muscular conditioning and strength and helps with posture.
Experienced lifters can also use the cable system to isolate critical parts of the triceps using various triceps extension attachments, including single arm triceps movements.
TIP: Maintaining a rigid stance is essential for efficiently isolating the triceps. Maintain a balanced stance with soft knees and retracted shoulders, and maintain your elbows pinned by your side throughout the action.
EXTENSION OF THE SINGLE-ARM DUMBBELL OVERHEAD TRICEPS
Triceps Brachii is the targeted muscle.
Overview:
This exercise isolates the tricep by raising the arm above the head to stretch the long head of the muscle and putting more emphasis on the contraction.
For this lift, you must check your ego at the door. The weight you can shift with the single-arm overhead extension is limited, yet this does not diminish its effectiveness. Begin with a lighter weight and then gradually increase as your stability and strength develop.
Rest certain, this is one of the best triceps dumbbell workouts for isolating and targeting the three heads of the muscle.
TIP: When standing, make careful to clench your abs to keep your body stable and your lower back from arching.
Here are six of the best arm exercises to attempt in your next arm workout.