15 Best Arm Exercises to Pump Up Your Bicep and Tricep


Your body will be enhanced by having well-defined arms, which will also increase your functional strength for daily tasks. This blog will highlights best arm exercises made to target and enhance the growth of your biceps and triceps muscles.

We’ve chosen a range of curls and extensions that are suitable for different levels of fitness, from traditional styles to less well-known varieties. 

These exercises, together with appropriate form and commitment, will help you get the desired arm shape, whether you’re a novice wanting to tone your arms or an experienced lifter hoping for impressive results. Prepare to step up your arm action!  

Compound movements like rows and presses, as well as isolation exercises like curls and extensions, are part of an effective arm workout. A sufficient protein intake promotes muscle growth and repair.

For the purpose of developing functional, strong, and well-defined arms and avoiding injuries, proper form and progressive exercise are crucial.  

Understanding the Basics of Your Arms

best arm exercises

A complex system of bones, muscles, and joints makes up the human arm. It is made up of the lower arm (between the elbow and the wrist) and the upper arm (between the shoulder and the elbow). 

The biceps in the front and the triceps in the back are the main muscles. While the triceps allow for elbow extension, the biceps allow for elbow flexion and forearm supination. Muscles in the forearm are responsible for controlling wrist and finger movements.

The arm’s muscular anatomy includes the biceps brachii on the front, responsible for elbow flexion and forearm supination. The triceps brachii, located on the back, enable elbow extension.

The forearm muscles, like the brachioradialis, flexor carpi radialis, and extensor carpi radialis, control wrist movements. The flexor and extensor muscles in the forearm contribute to finger flexion and extension, completing the arm’s intricate muscular structure.

Benefits of Arm Workouts

Exercises for the arms have several advantages beyond their aesthetic value. Arm strength improves daily tasks like pushing, carrying, and lifting goods.

Biceps and triceps that are well-developed also increase upper body strength, which enhances performance in workouts like bench presses and push-ups. 

Sports activities like throwing, swinging, and grappling benefit from strong arms. Arm exercises can contribute to better posture and less stress on the shoulders and back by preventing muscle imbalances and injuries. 

Arms that are toned also improve body image and self-confidence. Regular arm exercises encourage muscle growth and assist overall health and fitness objectives, along with a balanced diet.   

15 Best Arm Workouts for Biceps and Triceps

1. Barbell Bicep Curls

best arm exercises

Barbell bicep curls involve standing with your arms at your sides, curling the barbell towards your chest, and slowly lowering it. This traditional biceps workout works the entire muscle, increasing size and strength.

2. Dumbbell Hammer Curls

best arm exercises

With the palms of your hands facing each other, hold dumbbells and curl them up alternately, squeezing them at the top. Hammer curls give your arms a well-rounded workout by engaging your biceps and forearms.

3. Preacher Curls

To isolate the biceps, use a preacher bench while performing curls with a barbell or dumbbell. Preacher curls ensure strict bicep activation by eliminating any cheating movements.

4. Concentration Curls

best arm exercises

One arm at a time, curl a dumbbell while seated on a bench with your elbow resting on your thigh. Concentration curls emphasise bicep development overall by focusing on the apex of the biceps.

5. Cable Tricep Pushdowns

Using a straight bar attached to a cable machine, perform cable tricep pushdowns while maintaining your elbows close to your torso. This exercise efficiently works the triceps and improves the strength and definition of the arms.

6. Tricep Dips

best arm exercises

Lower your body using parallel bars or a dip station, then push yourself up using your triceps. The entire tricep muscle is worked during tricep dips, and varied hand positions can highlight different tricep muscle groups.

7. Skull Crushers

Lie on a bench and perform skull crushers by lowering a barbell or dumbbell towards your head and raising your arms back up. Skull crushers isolate the triceps and are especially useful for developing the muscle’s long head.

8. Close-Grip Bench Press

To target the triceps, use a bench press with a narrow grip. A complex exercise that works the chest, shoulders, and triceps, as well as the triceps, is the close-grip bench press.

9. Dumbbell Tricep Extensions 

Lie on a bench and drop dumbbells towards your head while holding them with extended arms. This exercise provides a terrific stretch to the muscle and targets the long head of the triceps. 

10. Diamond Push-Ups

best arm exercises

Push-ups in the shape of a diamond are an effective way to work the triceps. Diamond push-ups are a useful bodyweight exercise that sharpens the focus on the triceps.

11. EZ Bar Preacher Curls

Use an EZ curl bar on a preacher bench to perform preacher curls for your biceps. Because of the EZ bar’s distinctive shape, preacher curls can be performed with less stress on the wrists.

12. Overhead Tricep Extensions

Holding a dumbbell above while standing or sitting, bend your elbows to drop the weight behind your head. The long head of the triceps is the focus of overhead tricep extensions, which also strengthen the shoulder. 

13. Reverse Grip Barbell Curls

Curl the barbell towards your shoulders while holding it with the reverse grip (palms up). This form emphasises the brachialis muscle more, adding to the thickness of the entire arm. 

14. Tricep Kickbacks

To exercise the triceps, stoop down, grasp dumbbells with your arms at your sides and stretch them back. Kickbacks that isolate the triceps are a great way to work out the muscle group in the end. 

15. Cable Bicep Curls

These involve curling the arms upward and squeezing the biceps at the top of the movement. Cable bicep curls provide constant stress throughout the exercise, which enhances muscular activation and growth.  

Equipment for arm workouts 

best arm exercises
  1. Dumbbells: Versatile and effective for various bicep and tricep exercises.
  1. Barbell: Ideal for heavy compound movements like barbell curls and skull crushers.
  1. EZ Curl Bar: Designed to reduce wrist strain during curls and extensions.
  1. Resistance Bands: Provide variable resistance and are great for arm isolation exercises.
  1. Cable Machine: Allows for constant tension during exercises like tricep pushdowns.
  1. Pull-Up Bar: Effective for bodyweight exercises like chin-ups and hanging leg raises.
  1. Bench: Provides stability for exercises like preacher curls and bench dips.
  1. Kettlebell: Suitable for dynamic movements like kettlebell swings and curls.
  1. Stability Ball: Can be used to add instability to exercises like dumbbell curls.
  1. TRX Suspension Trainer: Enables bodyweight arm exercises with varying intensity.
  1. Push-Up Handles: Reduces wrist strain during push-ups and tricep dips.
  1. Hand Grippers: Strengthen grip and forearm muscles. 
  1. Medicine Ball: Suitable for explosive exercises like medicine ball slams.
  1. Wrist Roller: Targets forearm muscles and improves grip strength.
  1. Ankle Weights: Can be used for additional resistance during certain arm exercises.

Slam Fitness 

The goal of Slam Fitness is to achieve physical changes through efficient and exciting training regimens. High-intensity exercises, including functional training, circuit training, and slam ball exercises, are emphasised in our methodology.

Slam Fitness prioritises excellent form, nutrition, and consistency while guiding clients through personalised workouts with the help of qualified trainers. 

Strength, endurance, and cardiovascular exercises are combined for customers to see amazing physical changes, improved muscle tone, more energy, and weight loss.

The emphasis on tough workouts and gradual overload guarantees continued growth, enabling people to reach their fitness objectives and live healthier, more rewarding lives. Slam Fitness is still dedicated to motivating and encouraging clients as they pursue a fitness lifestyle. 


The secret to getting biceps and triceps that are well-defined and pumped is incorporating a variety of efficient arm exercises.

The 15 exercises listed in this blog provide a thorough method for arm training, focusing on various muscle fibres for optimum strength and growth.

All fitness levels can benefit from this varied assortment, which includes bodyweight exercises as well as traditional curls and extensions. 

Always pay attention to your form, raise the weights gradually, and give your muscles enough time to recuperate between sets.

A balanced diet, consistency, and dedication will pave the road for sculpted, muscular upper limbs and spectacular arm improvements. Let’s strengthen our arms and use them to their best capacity!  


  1. How do you pump your biceps and triceps?

Perform specific exercises like bicep curls, hammer curls, and tricep dips to bulk up your biceps and triceps. For muscle growth and strength, use free weights or resistance bands, concentrate on perfect form, and gradually increase weight and repetitions. 

  1. What exercise works for both biceps and triceps?

The “Close-Grip Bench Press” is a useful workout that targets the triceps and biceps. The bench press targets the triceps while also working the biceps, which act as stabilising muscles, to provide the upper arm a complete workout. 

  1. What workouts will give my arms a pump?

To pump your arms, perform exercises like bicep curls, tricep dips, push-ups, and hammer curls. For enhanced blood flow and muscular activation, use moderate to heavy weights, concentrate on regulated motions, and add supersets or high-intensity intervals.

  1. How do I make my arms, biceps or triceps bigger?

To improve arm size, focus on progressive overload with weighted workouts like tricep extensions, close-grip bench presses, and bicep curls. Ensure you get enough protein, rest, and train consistently to build muscle.  

  1. How to get big biceps fast?

It takes regular, hard-weight training with movements like chin-ups, barbell curls, and dumbbell curls to develop huge biceps swiftly. Give progressive overload top priority, keep a healthy diet, and give yourself enough time to rest so your muscles may heal and expand.  

  1. How to increase arm size?

Focus on compound workouts like bench presses and rows together with specific arm exercises like curls and tricep extensions to increase arm growth. For optimum muscle growth, consume enough protein, stick to a set workout schedule, and give yourself plenty of time to recover.  

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