Build Muscle

The ultimate arms workout for beginners

Get bulging biceps, burly forearms, and seriously defined triceps with this simple strength-training routine.

Beginner lifter doing Concentration Curl in the gym
Hero Images / Getty
Hero Images / Getty
Duration 45
Exercises 8
Equipment Yes

If you compare your arms to toothpicks, struggle to see any definition in your biceps when you "make a muscle," and your only weight training experience is eking out a couple curls any time you're in a hotel gym, this is for you.

This workout comprises some of the best muscle-building arms exercises for gym newbies and skinny guys who want to build muscle. Curated by Ngo Okafor, P.T., creator of FitMatch, this routine will forge fundamental skills, strength, and size. Get ready to build forearms that pop, biceps that bulge, and carved, sculpted triceps.

Directions

Complete 4 sets of 15-20 reps for all moves except the forearms finishers (for which you will do 3 sets of 20 reps). Rest for no longer than 90 seconds between sets. Start off with light weights for the cable machine, dumbbells, and barbell (you can also just start with the bar alone). Focus on perfecting your form, engaging the right muscles, and taking your time. Don't rush, and remember to breathe.

The ultimate arms workout for beginners Build bigger biceps, triceps, and forearms

Exercise 1.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
4 sets
15-20 reps
90 sec. rest

Exercise 2.

Cable Rope Curl You'll need: Cable Machine How to
Standing Cable Biceps Curl thumbnail
4 sets
15-20 reps
90 sec. rest

Exercise 3.

Concentration curl You'll need: Dumbbells How to
Bent Over Concentration Curl  thumbnail
4 sets
15-20 reps
90 sec. rest

Exercise 4.

Close-Grip Bench Press You'll need: Bench How to
Close-grip Bench Press thumbnail
4 sets
15-20 reps
90 sec. rest

Exercise 5.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
4 sets
15-20 reps
90 sec. rest

Exercise 7.

Reverse Wrist Curl You'll need: Dumbbells How to
How To Do A Reverse Wrist Curl thumbnail
3 sets
20 reps
90 sec. rest

Exercise 8.

Wrist Curl You'll need: Dumbbells How to
How To Do A Wrist Curl thumbnail
3 sets
20 reps
90 sec. rest
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