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The Ultimate Arm Workout For Beginners

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

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Muscular-Man-Posing-Arms-Workout
I T A L O / Shutterstock
Muscular-Man-Posing-Arms-Workout
I T A L O / Shutterstock

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.

Keeping form during training

10 Form Mistakes You Need to Fix Now

Avoid these to build muscle and prevent injuries.

Read article

Routine

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The ultimate arms workout for beginners

Build bigger biceps, triceps, and forearms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
15-20
Rest
90 sec.
Exercise 2 of 8

Cable Rope Curl

Equipment
Cable Machine
Sets
4
Reps
15-20
Rest
90 sec.
Exercise 3 of 8

Concentration curl

Equipment
Dumbbells
Sets
4
Reps
15-20
Rest
90 sec.
Exercise 4 of 8

Close-Grip Bench Press

Equipment
Bench
Sets
4
Reps
15-20
Rest
90 sec.
Exercise 5 of 8

Rope Pushdown

Equipment
Cable Machine
Sets
4
Reps
15-20
Rest
90 sec.
Exercise 6 of 8

Bench Dip

Equipment
Bench
Sets
4
Reps
15-20
Rest
90 sec.
Exercise 7 of 8

Reverse Wrist Curl

Equipment
Dumbbells
Sets
3
Reps
20
Rest
90 sec.
Exercise 8 of 8

Wrist Curl

Equipment
Dumbbells
Sets
3
Reps
20
Rest
90 sec.
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