Training Guides / Muscle group guides
Arms training guide
Biceps, triceps and forearms explained, with the best exercises for each, how much direct arm work you really need and a simple routine to add to any program.
Arms are made of three main areas: the biceps on the front of the upper arm, the triceps on the back, and the forearms. The triceps make up roughly two-thirds of upper-arm muscle mass, so if bigger arms are your goal, do not focus only on curls.
The muscles and their jobs
| Muscle | Main actions | Best exercises |
|---|---|---|
| Biceps brachii | Bends the elbow, turns the palm up (supination) | Barbell curl, dumbbell curl, chin-up |
| Brachialis | Bends the elbow in any grip | Hammer curl, reverse curl |
| Brachioradialis | Bends the elbow, especially with a neutral grip | Hammer curl |
| Triceps (long, lateral, medial heads) | Straightens the elbow; long head also extends the shoulder | Close-grip bench, dips, pushdowns, overhead extension |
| Forearm flexors and extensors | Grip, wrist movement | Heavy pulls, carries, wrist curls |
The long head of the triceps crosses the shoulder, so it is stretched most when the arm is overhead. Overhead triceps extensions are a useful addition for that reason.
Do you need direct arm work?
Compound lifts train the arms: rows and pull-ups work the biceps, presses and dips work the triceps. Beginners often grow their arms well from compounds alone. As you advance, a few direct sets help arms keep pace.
| Level | Suggested direct sets per week |
|---|---|
| Beginner | 0 to 6 for each of biceps and triceps |
| Intermediate | About 6 to 12 for each |
| Advanced | Individual; often similar or a little more |
A simple arm routine
Add this to the end of upper-body days, twice a week:
| Exercise | Sets x reps | Notes |
|---|---|---|
| Barbell or EZ-bar curl | 2 x 8-12 | Elbows stay at your sides |
| Overhead cable or dumbbell triceps extension | 2 x 10-15 | Deep stretch behind the head |
| Hammer curl | 2 x 10-12 | Neutral grip, builds brachialis and forearms |
| Triceps pushdown | 2 x 12-15 | Lock out fully at the bottom |
Superset biceps and triceps exercises to save time; see rest between sets.
Technique tips
- Control the lowering. Two seconds down makes lighter weights effective.
- Full range of motion, especially the stretched position at the bottom of curls and the top of overhead extensions.
- Limit swinging. A little body movement on the last rep is fine; heaving every rep is not.
- Elbow-friendly options: if straight-bar curls bother your wrists or elbows, use an EZ bar, dumbbells or cables.
Forearms and grip
Grip strength supports heavy deadlifts, rows and pull-ups. Farmer's carries, dead hangs and holding the last rep of deadlifts for a few seconds all build it. Hammer and reverse curls develop the forearm muscles visually.
