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The Go Small to Get Big Arms Workout

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

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  • 6

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Man Doing Barbell Curl
Caiaimage/Sam Edwards / Getty
Man Doing Barbell Curl
Caiaimage/Sam Edwards / Getty

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.

ez bar curl

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Routine

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Triceps Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 6

Skull Crusher

Equipment
Barbell
Sets
3
Reps
8-12
Rest
45-60 sec
How to
If you can, perform 4 sets.
Exercise 3 of 6

Cable Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
10-15
Rest
45-60 sec
If you can, perform 4 sets.

Biceps Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 6

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
6-12
Rest
60-90 sec
If you can, perform 4 or 5 sets.
Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
45-60 sec
If you can, perform 4 sets.
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