The 6 Best Arm Exercises and Workouts for Pumping up Your Biceps and Triceps

 The 6 Best Arm Exercises and Workouts for Pumping up Your Biceps and Triceps

Best Arm Exercises

If you want to build big arms then you're going to need to work out your biceps, triceps and forearms, which is why we've selected exercises that hit all three muscle groups.

1. Concentration Curl

How to: Sit down on the bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, and then lower. Repeat with the other arm.


Why: This isolates the arm flexors and hits the lateral head of the biceps for peak performance (and appearance).

2. Incline Bicep Curl

How to: Sit on an incline bench and hold a dumbbell in each hand at arm's length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.

Why: Beware: this position isolates the biceps and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.

3. Twisting Dumbbell Curl

How to: Hold a dumbbell in each hand at your side with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders alternately, twisting your palms to face your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat.

4. Reverse Curl Straight Bar

How to: Stand and grip a barbell at shoulder width with an overhand grip. Flex the elbows and rotate the barbell upwards, only using your forearms, until your palms face out and the barbell is in line with your shoulders. Return it back down slowly and repeat.

5. Leant-forward EZ Bar Curl

How to: Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip. Lean forward slightly, so your torso's around 30 degrees to your hips. As you breathe in, curl the bar until your hands are at your shoulders. Squeeze your biceps, then lower under control.

Why: You’re working the main flexor muscle involved in finger strength, which will earn you a vice-like grip for the bigger lifts – and a bone-crushing handshake for good measure. Plus, that forward tilt means using your hips to swing up the final few reps is a no-no. Perfect form for perfect gains.

6. Diamond Press-up

How to: Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezing your triceps and chest at the same time.

Why: Narrowing your grip works all three heads of your triceps, along with your chest, to sculpt an eye-catching definition.

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