Training

How to build bigger arms: biceps and triceps training

Bigger arms need direct biceps and triceps work on top of presses and rows. Here is how much volume to do, which exercises to pick and a sample routine.

To build bigger arms, train the biceps and triceps directly two to three times a week, with about 10–20 hard sets per muscle per week including the indirect work from rows and presses. Use a mix of exercises that load the muscles in a stretched position, take most sets close to failure, and progress the weight or reps over time. Because the triceps make up roughly two thirds of upper-arm size, do not neglect them in favour of curls.

Arm anatomy in one minute

• Biceps: two heads that bend the elbow and turn the palm up. The brachialis underneath also bends the elbow and adds width when it grows.


• Brachioradialis: a forearm muscle that helps bend the elbow, especially with a neutral or overhand grip.


• Triceps: three heads that straighten the elbow. The long head also crosses the shoulder, so it is stretched most when the arm is overhead.

Why compound lifts alone are often not enough

Rows, pull-ups, bench presses and overhead presses do train the arms. For beginners, that can be enough for a while. But in compound lifts the arms are rarely the limiting factor, so they get a smaller stimulus than the back or chest. Studies comparing programs with and without direct arm work generally find that adding it leads to somewhat more arm growth, especially for trained lifters.

The best exercises

Biceps:

• Incline dumbbell curl (strong stretch on the biceps)


• Barbell or EZ-bar curl (easy to load heavy)


• Hammer curl (brachialis and brachioradialis)


• Preacher curl or cable curl (tension at the bottom of the movement)

• Overhead cable or dumbbell extension (long head in a stretched position)


• Skull crusher with an EZ bar


• Close-grip bench press or dips (heavy compound work)


• Cable pushdown (easy on the elbows, good for high reps)

How much to train

• About 10–20 hard sets per muscle per week, counting rows for biceps and presses for triceps as roughly half a set each


• 6–15 reps for heavier exercises, 10–20 for cable and isolation work


• Most sets ending one to three reps before failure


• Two to three sessions per week per muscle

A sample arm routine

Add this to two upper-body sessions per week:

Session 1:

• EZ-bar curl: 3 × 8–12


• Overhead cable extension: 3 × 10–15


• Hammer curl: 2 × 10–12


• Cable pushdown: 2 × 12–15

• Incline dumbbell curl: 3 × 10–12


• Close-grip bench press: 3 × 6–10


• Preacher or cable curl: 2 × 12–15


• Skull crusher: 2 × 8–12

FAQ

How fast can my arms grow?
Beginners might add 1–2 cm to their arm circumference in the first months; experienced lifters may gain a few millimetres a year. Measure flexed and relaxed arms every four to eight weeks.

Should I train arms on a separate day?
You can, but it is not necessary. Adding a few sets to upper-body sessions works just as well and spreads volume across the week.

Do I need to gain weight for bigger arms?
It helps. Arm growth is much easier in a small calorie surplus than in a deficit.

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