How to Build Bigger Arms? 15 Exercises For Biceps and Triceps

Would you like to use your hands and gain muscle? Try these 15 exercises and you will find the right answer on how to develop bigger arms.

If you want toned arms, you should know how to build big arms and focus on your nutrition and training. On the other hand, a healthy diet rich in protein helps repair muscle tissue. On the other hand, exercises that combine the biceps and triceps, such as curls and dips, can help increase muscle mass and strength. Having bigger, stronger arms not only helps you complete everyday tasks with ease, but it also boosts metabolism, increases stamina, and reduces the risk of injury. So what are you waiting for? Check out the 15 best exercises to strengthen your arms.

How to get bigger arms?

To get bigger arms, you need to work your triceps and biceps, which are the muscles that make up your arms. Biceps work the front, while triceps work the back. Working your triceps and biceps balances the muscles, develops the arms, and creates a fuller, more defined appearance. But if you focus on just one group, you forget about developing the whole.

Biceps Exercises

To build strength in the arms, especially the biceps, you should include strength exercises such as weightlifting. A study published by the American Council on Exercise suggests that the best exercise for developing biceps is raising or curling your shoulders. Here are some biceps exercises:

1. Pull-ups

Pull-ups are a full-body exercise that targets the biceps, back, and shoulders.

How to do pull-ups:
Use an overhand grip slightly wider than shoulder-width apart.
Hang from the bar with extended arms.
Pull yourself up until your chin is over the bar, then lower yourself to control.
Aim to do 3-4 sets of 6-12 reps.

2. Cable curls

Cable curl helps build thickness in your arm muscles by providing constant tension throughout the movement. How to do the cable curls:

Attach the rod or lever to the lower pulley. Stand with your feet shoulder-width apart.
hold the handlebars or dumbbells with your back and curl the dumbbells upward, keeping your elbows close to your body. Slowly lower the weight to its original position.
Do 3-4 sets of 8-15 reps. Adjust the weight to define the structure and muscles.

3. EZ barbell curls

This shoulder-width curl is a variation of regular curls. They target the short and long head of the biceps without straining the wrist. To perform the EZ Barbell Curl:

Stand with your feet shoulder-width apart and hold the EZ Bar with an underhand grip.
Bend your elbows and curl the dumbbells upward while holding your upper arms.
Press the top and slowly lower the bar.
Aim for 3-4 sets of 8-12 reps.

4. Hammer curling

Hammer curls target the biceps and brachialis (muscles under the biceps). This can help strengthen your arm muscles and build strength. To do the hammer curl:

Hold a dumbbell in each hand, palms facing each other.
Curl the dumbbells up with your hands facing each other. Slowly return them to the starting point.
Do 3-4 sets of 10-15 reps.

5. Concentration curls

Concentration curls isolate the biceps more than other exercises, making them one of the best exercises for developing biceps. To do concentration curls:

Sit in a chair with your feet flat on the floor.
Hold a dumbbell in one hand and curl it toward your chest, keeping your wrists in a neutral position throughout the movement.
Place your hands on your thighs for support.
Squeeze your biceps at the top of the movement, then slowly lower the weight back down.
Do 3-4 sets of 10-12 reps per arm.

Exercises for the triceps brachii

The triceps brachii, commonly called the triceps, consist of three muscles located on the back of your upper arm. They extend from your shoulders to your elbows and play an important role in strengthening your arms and stabilizing your shoulders. A 2012 study by the American Council on Exercise identified the most effective exercises for developing triceps strength:

1. Dumbbell overhead extension

This exercise works the long head of the triceps muscle and helps develop the entire muscle mass.

Hold the dumbbells with both hands and extend your arms over your head.
Bend your elbows and lower the dumbbells behind your head. Extend your arms back to the starting position.
Aim to do 3-4 sets of 8-12 reps.

2. Triceps extension

Triceps dips are an exercise that works the chest and shoulders.
Using the anchor line. Stand with your hands shoulder-width apart.
Bend your elbows and lower yourself until your arms are parallel to the floor, then push yourself back up.
Do 3-4 sets of 8-12 reps. Add weight using a band for strength.

3. Bench press

Bench press dips are similar to triceps dips, but they are performed with your back against the bench and your feet elevated.

Sit on the bench with your hands on your hips.
Place your feet on another chair or on the floor.
Slide your hips off the chair, bend your elbows to lower your body, and push yourself back up.
Do 3-4 sets of 10-15 reps.

4. Board press

The board press reduces the risk of injury by lifting your triceps without relying on your shoulders.

Lie on a chair with a board or pillow on top of your chest.
Lower the barbell until it touches the plate, then press it back up to the starting position.
Aim for 3-4 sets of 6-10 reps.

5. Single-arm cable kickback

This exercise isolates the triceps, thus targeting the muscle.

Attach the handle to the lower pulley and stand on the machine.
Grasp the handle with one hand.
Lean forward slightly, grasp your elbows, and pull your arms back.
Return to starting point.
Do 3-4 sets of 10-15 reps per arm.

Exercise for all arm muscles

1. Knee push-ups

knee push-ups are an improvement on traditional push-ups. They reduce stress on the body by focusing on the chest, shoulders, trapezius, triceps, biceps, forearms and back.

Punch your fists into the floor with your hands shoulder-width apart.
Place your knees on the floor and lift your feet off the floor.
Lower your chest to the floor and push yourself back up.
Do 3-4 sets of 10-15 reps.

2. Walking Plank

“While a walking plank is important for targeting your core muscles, it’s also tough on your arms and shoulders,” says Nagpaul.
Start in a plank position with your hands directly under your shoulders and your arms straight.
Engaging your core and keeping your body in a straight line from shoulder to foot, reach your right hand as far as you can, then touch your left hand as you move your legs toward your feet.
Do 3 to 4 sets of 30 to 60 seconds each.

3. Side Plank

Side Plank targets the oblique muscles, shoulders and arms. It is also beneficial in building strength and balance in the body.

Lie on your side with both legs extended.
Support yourself on your elbows.
Lift your hips off the floor, brace your abs, and maintain a straight line from head to toe.
Hold each side for 30 to 60 seconds and do 3 to 4 sets.

4. Shoulder shrug

Although the shoulder shrug primarily targets the trapezoids muscle, it also uses the upper arm and helps support the entire arm.

Stand with your feet shoulder-width apart and hold dumbbells or barbells at your sides.
Press your shoulders toward your ears, hold briefly, and then lower.
Do 3-4 sets of 12-15 reps.

5. Boxing

According to Nagpaul, boxing works many arm muscles, especially the deltoids, biceps, triceps and forearms. Back punching movements help develop arm muscles and increase weight. In addition, boxing can help develop overall body strength, endurance and explosive power.