Arm Exercises

The Go Small to Get Big Arm Workout

Change the priorities of your arm-training moves to get bigger, stronger arms.

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The Go Small, Get Big Arm Workout
Duration 1 day
Exercises 6
Equipment Yes

Big exercises build big arms. You can isolate your biceps and triceps as often as you’d like with low-weight exercises like kickbacks and concentration curls, but it’s compound moves, using heavy loads, that will make your arms grow.

Take a look at the workout below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.

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Triceps Workout

Exercise 1

Weighted Bench Dip
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3 sets
8-12 reps
60-90 sec rest
If you can, perform 4 or 5 sets.

Exercise 2

Skull Crusher
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3 sets
8-12 reps
45-60 sec rest
If you can, perform 4 sets.

Exercise 3

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
3 sets
10-15 reps
45-60 sec rest
If you can, perform 4 sets.

Biceps Workout

Exercise 1

Barbell Curl
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3 sets
6-12 reps
60-90 sec rest
If you can, perform 4 or 5 sets.

Exercise 2

Alternating Dumbbell Biceps Curl You'll need: Dumbbells How to
3 sets
8-12 reps
45-60 sec rest
If you can, perform 4 sets.

Exercise 3

Preacher Curl
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3 sets
10-15 reps
30-45 sec rest
If you can, perform 4 sets.
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