Master These 5 Arm Workouts for Sculpted Biceps & Triceps
When it comes to achieving sculpted, powerful arms, consistency and the right exercises make all the difference. The biceps and triceps work together to create definition, strength, and size, making them a priority for anyone looking to build an impressive upper body. These five arm workouts focus on both muscle building and toning, ensuring your arms become lean, strong, and defined. Whether curling a dumbbell or blasting through tricep dips, these routines will leave your arms burning and ready for growth.
These exercises target different angles of your biceps and triceps, activating all muscle fibers for maximum results. Each workout includes isolation and compound movements, ensuring no part of your arm is left out. Plus, including progressive overload will help you keep challenging yourself as you gain strength.
These five advanced arm workouts are designed to challenge and transform your biceps and triceps while delivering noticeable gains in strength and definition. Incorporate these routines into your training plan, and watch your arms grow stronger, leaner, and more sculpted with every session.
The Workouts
- Workout 1: The Bicep Builder
- Workout 2: Tricep Toner
- Workout 3: Total Arm Burn
- Workout 5: Arm Explosion
Workout 1: The Bicep Builder
This workout zeroes in on the biceps, focusing on strength, size, and endurance. With a mix of heavy and controlled movements, it hits the biceps brachii and brachialis for a full, rounded look.
1. Barbell Curl
Barbell curls are a classic mass-building exercise for the biceps. The heavier load allows for progressive overload, which is essential for muscle growth.
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Keep your elbows tucked at your sides and curl the barbell toward your chest.
- Squeeze your biceps at the top, then slowly lower the barbell to the starting position.
- Perform 3 sets of 8-10 reps.
2. Hammer Curl
Hammer curls target the brachialis muscle, adding thickness to your arms and contributing to overall strength.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keeping your elbows close to your sides, curl the dumbbells up to shoulder level.
- Slowly lower them back to the starting position.
- Perform 3 sets of 10-12 reps.
3. Concentration Curl
Concentration curls focus on the peak of the biceps, helping you refine their shape and definition.
- Sit on a bench and hold a dumbbell in one hand, resting your elbow on the inside of your thigh.
- Curl the dumbbell toward your shoulder, squeezing your bicep at the top.
- Lower the dumbbell back down slowly.
- Perform 3 sets of 10-12 reps per arm.
Workout 2: Tricep Toner
The triceps make up the bulk of your arm, and this workout hones in on all three heads of the muscle for strength and definition.
1. Close-Grip Bench Press
This exercise is a tricep-focused variation of the traditional bench press, building strength and mass in the arms.
- Lie on a bench with your feet flat on the floor and hold a barbell with a narrow grip.
- Lower the barbell to your chest, keeping your elbows close to your body.
- Press the barbell back up to the starting position.
- Perform 3 sets of 8-10 reps.
2. Overhead Tricep Extension
Overhead tricep extensions isolate the triceps, stretching and strengthening the muscle for improved shape.
- Hold a dumbbell with both hands and lift it overhead, keeping your elbows close to your ears.
- Lower the dumbbell behind your head, bending your elbows.
- Extend your arms to lift the dumbbell back to the starting position.
- Perform 3 sets of 10-12 reps.
3. Tricep Dips
Tricep dips are a bodyweight move that targets the arms, chest, and shoulders for a well-rounded workout.
- Sit on the edge of a bench and place your hands next to your hips.
- Slide off the bench and lower your body by bending your elbows.
- Push through your palms to return to the starting position.
- Perform 3 sets of 12-15 reps.
Workout 3: Total Arm Burn
This workout alternates between the biceps and triceps to deliver an intense pump while ensuring both muscles are equally targeted.
1. Dumbbell Curl to Press
This compound movement combines a bicep curl with an overhead press, engaging the biceps, triceps, and shoulders.
- Hold a dumbbell in each hand with your arms at your sides.
- Curl the dumbbells to shoulder height, then press them overhead.
- Lower the dumbbells back down in reverse order.
- Perform 3 sets of 10-12 reps.
2. Skull Crushers
Skull crushers are excellent for isolating the triceps, especially the long head, for increased strength and definition.
- Lie on a bench and hold a barbell or set of dumbbells above your chest.
- Lower the weight toward your forehead by bending your elbows.
- Extend your arms to lift the weight back to the starting position.
- Perform 3 sets of 8-10 reps.
3. Chin-Ups
Chin-ups primarily target the biceps but also engage the triceps, shoulders, and back for a full upper-body challenge.
- Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
- Pull your body upward until your chin clears the bar.
- Lower yourself back down with control.
- Perform 3 sets of 8-10 reps.
Workout 4: Power & Precision
This workout emphasizes strength and control, blending explosive movements with precise isolation exercises. It's designed to develop arm power while carving out definition in both the biceps and triceps.
1. Close-Grip Pushups
Close-grip pushups target the triceps while engaging the chest, shoulders, and core, making them a versatile bodyweight exercise.
- Get into a pushup position with your hands placed directly under your shoulders.
- Lower your body, keeping your elbows tucked close to your sides.
- Push back up to the starting position, fully extending your arms.
- Perform 3 sets of 10-15 reps.
2. Incline Dumbbell Curl
Incline dumbbell curls extend the range of motion for the biceps, enhancing muscle activation and growth.
- Sit on an incline bench, holding a dumbbell in each hand with your arms hanging straight down.
- Curl the dumbbells toward your shoulders, keeping your elbows stationary.
- Slowly lower the dumbbells back to the starting position.
- Perform 3 sets of 8-10 reps.
3. Kickbacks
Tricep kickbacks isolate the muscle for a tighter and more toned appearance, especially in the upper arms.
- Hold a dumbbell in each hand and hinge at your hips, keeping your back flat.
- Bend your elbows to a 90-degree angle and extend your arms straight back.
- Slowly return to the starting position.
- Perform 3 sets of 12-15 reps.
Workout 5: Arm Explosion
This advanced workout incorporates high-intensity exercises to maximize muscle engagement and deliver an intense burn. It's perfect for experienced lifters looking to push their limits.
1. Arnold Press
Named after Arnold Schwarzenegger, this exercise combines a shoulder press and rotation to work the triceps and biceps simultaneously.
- Hold a dumbbell in each hand with your palms facing your shoulders.
- Press the dumbbells overhead while rotating your palms outward.
- Lower the dumbbells back down and rotate your palms inward.
- Perform 3 sets of 10-12 reps.
2. Drag Curl
Drag curls focus on the biceps by keeping the elbows back, increasing tension and promoting a strong peak contraction.
- Hold a barbell or dumbbells with an underhand grip, arms fully extended.
- Drag the weight upward by pulling your elbows back as you curl.
- Lower the weight back down in a controlled motion.
- Perform 3 sets of 10-12 reps.
3. Overhead Tricep Press
This compound movement targets the long head of the triceps while engaging the core and shoulders for stability.
- Hold a dumbbell or kettlebell with both hands and lift it overhead.
- Bend your elbows to lower the weight behind your head, keeping your upper arms stationary.
- Extend your arms to lift the weight back to the starting position.
- Perform 3 sets of 8-10 reps.
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