Classic arms_main

When you train your arms, you shouldn’t have to choose just one objective, because strength and size aren’t mutually exclusive. The two go hand-in-hand, and training for strength will naturally add size and mass to both your biceps and your triceps. The following workout will make your arms bigger and stronger in a hurry by encouraging you to use heavy weight with both major muscle groups.

The Workout

Excercise Sets Reps Rest
Dumbbell Tate Press 3 10-15
[Superset With] Dumbbell Hammer Curl 3 6-8 1 min
Parallel Bar Dip 3 10-15*
[Superset With] Thick-Grip Barbell Curl 3 6-8 1 min

*If you can perform 15 reps, add weight to keep you in the 10- to 15-rep range.

How it Works

Supersetting everything allows you to get more quality work done in less time, while the dips and thick-grip curls allow you to use heavy weights, helping you to build your arms fast.

NEXT: See the workouts >>

1a: Dumbbell Tate Press

Flare your elbows out, keeping the dumbbell heads close together. The dumbbells should touch your chest. Don't press the weights back up like you're benching. Keep the dumbbells touching at all times.

1b: [Superset With] Dumbbell Hammer Curl

Hold a pair of dumbbells at your sides with a neutral grip. Curl them to your front delts, keeping your hands in a neutral grip. Contract your biceps at the top, hold for a second, then slowly lower the dumbbells to the start position. 

NEXT: Superset 2 >>

2a: Parallel Bar Dip

Bend your elbows and lower your body until your upper arms are just below parallel to the floor, then explosively press back up.

2b: [Superset With] Thick-Grip Barbell Curl

With a hand towel around the bar, grip it tightly and flex your wrists. Lower the bar slowly on the lift's negative portion.

Zach Even-Esh is the owner of Underground Strength Gym in Edison, NJ.