Arm Workout Mastery: Build Bigger Biceps and Triceps with Perfect Form

Achieving muscular and well-defined arms requires a targeted and scientifically designed training program. At TSG Fitness, our expert trainers have crafted a comprehensive arms training split that maximizes hypertrophy and overall strength for the biceps, triceps, forearms, and supporting shoulder muscles.

Twice the Arms: Arm Workouts That Work

Our approach emphasizes higher volume training with careful exercise selection to stimulate all arm muscles evenly. By starting with heavy, compound movements and progressively including isolation and advanced techniques, you unlock your muscle-building potential.

Higher Volume

Training each arm muscle group with 15–25 total sets per week ensures sufficient stimulus without overtraining.

Heavy First Exercise

Begin with compound lifts like weighted chin-ups or barbell curls to recruit maximum motor units.

Rep Ranges

Use 6–12 reps to balance strength and hypertrophy, supplemented by higher rep ranges for endurance and pump.

Flex at the Top

Pause and contract at the end of each rep to maximize muscle tension and mind-muscle connection.

Other Advanced Techniques

Incorporate slow eccentrics, drop sets, supersets, and time under tension for continual progression.

Peak Matters

Aim for maximal contraction at the peak of every repetition to sculpt definition.

The Arms Split

Our proven arms split divides training into biceps, triceps, forearms, and integrated shoulder work to ensure holistic development while preventing imbalances.

How to Get Started

Begin with 3 workouts per week, focusing on heavy first exercises, followed by accessory movements, and finish with forearm-specific work.

Forearm Exercises

1. Palms-up wrist curl: Strengthens wrist flexors and biceps brachi,i short head.
2. Palms-down wrist curls: Targets wrist extensors for balance and injury prevention.

Biceps Exercises

1. Bicep curls: Classic movement emphasizing elbow flexion and brachialis development.
2. Concentration curls: Isolate the bicep peak with focused tension.
3. Triceps kickback: Develops triceps long head through elbow extension.
4. Overhead extension: Emphasizes triceps’ long head and elbow stability.

Shoulder and Arm Exercises

1. Dumbbell front raise: Targets anterior deltoid supporting pressing strength.
2. Military press: Compound overhead press that complements arm strength and shoulder mass.

Chest and Triceps Exercise

1. Chest press: A multi-joint movement that heavily involves the triceps.

Weight, Rep Ranges, & Exercises

Bicep Curls Supinated (Palms Up) Grip

Focus on full range bicep activation using medium-to-heavy weights.

Bicep Curls Pronated (Palms Down or Reverse) Grip

Targets brachioradialis and wrist extensors.

Hammer Concentration Curls

Combine grip strength with bicep hypertrophy.

Unilateral Reverse D-handle Tricep Extensions

Isolate each tricep in full extension.

Dumbbell Kickbacks

Perform alternating hammer, pronated, and supinated hand positions for full triceps development.

Overhead Alternating Dumbbell Extensions

Enhances long head triceps hypertrophy.

Overhead Cambered Bar Extensions

Offers ergonomic grip for isolated triceps training.

Dips with Chains

Adds resistance to bodyweight dips for maximal triceps overload.

What Muscles Make Up The Arms?

1. The Biceps: Primary elbow flexors and forearm supinators.
2. The Triceps: Primary elbow extensors critical for pressing power.
3. The Forearms: Wrist flexors and extensors are essential for grip and stability.

Take Your Arm Workouts to the Next Level With the Best Arm Exercises

The Best Bicep Exercises

1. Barbell Bicep Curl
2. Dumbbell Preacher Curl
3. Cable Bicep Curl

The Best Tricep Exercises

1. Overhead Tricep Extension

How To Do The Overhead Tricep Extension:
Use a dumbbell or cable with controlled eccentric and concentric phases, maintaining elbow alignment.

The Best Forearm Exercises

1. Wrist Curls
2. Farmer’s Carry
3. Zottman Curls

How To Do The Zottman Curl:
Begin supinated, rotate the grip to pronated at the top, then lowerthe  weight slowly.

How To Structure Your Arm Workout

Begin each session with compound lifts for strength (weighted chin-ups), followed by targeted isolation exercises, finishing with forearm and grip work. Prioritize muscle contraction and form over heavy weights.

FAQs

• How Many Sets And Reps Should I Do When Training Arms?
  15–25 weekly sets per muscle group; 6–12 reps per set.
• Can You Workout out The Biceps and Triceps Together?
  Yes, alternating pushing and pulling exercises to balance stimulus.
• What Weight Should I Be Lifting to Grow My Arms?
  Use weights allowing 8–12 challenging reps per set with good form.
• Do Pushups Work Biceps?
  Primarily triceps and chest; limited bicep activation.
• How Long Does It Take to Strengthen Arms?
  Noticeable strength gains within 4–6 weeks with consistent effort.
• How Long Do Biceps Take to Grow?
  Visible hypertrophy typically appears after 8–12 weeks.