The key when training your arms in the gym is to keep it slow, not too heavy, and to always focus on the contraction with each rep. Normally, you want to stick to higher rep ranges on arm day as well, because that will help you to get a better pump and force the muscles to grow.
Speed is also not your friend on arm day. Whether doing bicep curls, tricep extensions or any other arm exercise, you want to slow it down, focus on the contraction of the muscles you are targeting, and make each rep count.
When it comes to building your triceps and biceps, give this killer arm workout a spin and you’re sure to be sore for days!
The Workout
Tricep Press Downs: 5 sets x 15 reps; strict 30 seconds rest in between
- First, grab the bar with your thumbs on top, keep your feet shoulder-width apart and knees slightly bent.
- Tighten your core, keep your elbows at your side or slightly in front of you and don’t bend your back forward.
- It’s okay to lean forward a little bit, but make this your position for the entire set, do not sway back and forth as that will give you momentum and take away from the effectiveness of the exercise.
- Squeeze your triceps to press the bar down. As you extend your arms, don’t lock them out at the bottom. Keep them slightly bent to maintain consistent tension on your triceps.
- At the bottom of the movement, hold for 1 sec and squeeze your triceps before slowly bringing the bar back up.
Dumbbell Skull Crushers: 3 sets x 12-15 reps; 30-60 seconds rest
- Lay down on a flat bench with your feet flat on the floor, shoulders blades squeezed together, and keep your lower back slightly arched.
- Start with your upper arms perpendicular to your body and palms facing each other. Perform the rep by extending your arms and raising the weight above your body.
- Keep your elbows still and do not swing your arms back and forth as this will create momentum and will take away from the movement.
- At the top of the movement, pause for 1 second and squeeze.
Overhead Dumbbell Tricep Extension: 3 sets x 12-15 reps; 30-60 seconds rest
- Sit on a flat or 90-degree bench, keep your feet flat on the floor, core tight, and bring the dumbbell over and behind your head.
- To start your first rep, raise the dumbbell over your head so that your arms extend straight up, and then lower the weight back down while keeping your elbows still.
- You want to keep your scapula retracted and keep it tight the entire time while you focus on using your triceps to move the weight.
- Keep your head straight and eyes forward.
Dips: 3 sets x 12-15 reps; 30-60 seconds rest
You can do these on a machine or on parallel bars.
Machine:
- Sit straight up on the machine.
- Grip the handles and press the weight down by squeezing with your triceps.
- Try not to lean forward as much as possible on this movement, because as you lean forward you start to use more of your chest and less of your triceps.
- Hold for 1 second once your arms are extended and slowly lower the weight back down until your arms are bent at about a 90-degree angle, keeping constant tension on your triceps at all times. When pressing the handles down, do not lock your arms out. Keep them slightly bent to keep continuous tension on your triceps.
Bodyweight:
- Start with your arms extended and your core tight.
- Slowly lower yourself down until your arms are bent to a 90-degree angle at your elbow.
- From there, press yourself back up by squeezing your triceps and pressing yourself up. Try not to lock your arms out. Keep them slightly bent even at the top of the movement. This will help keep constant tension on the muscles during the entire movement.
- Again, make sure not to lean forward and try to keep your torso as straight up as possible to maximize your tricep involvement.
EZ Bar Curls: 5 sets x 15 reps; Strict 30 second rest
- Start with your legs shoulder-width apart, knees slightly bent, and your palms facing up (and at an angle since you’re using EZ bars).
- Squeeze your biceps to bring the weight up while keeping your elbows as still as possible. It’s okay if they move forward slightly, but letting them move back and forth will take tension off your bicep.
- Once at the top, hold for 1 second while squeezing your biceps and then slowly lower the bar back to the starting position.
- Keep your back straight and avoid letting your torso sway back and forth as that will also take tension off of your bicep.
Reverse Grip Barbell Curls: 3 sets x 12-15 reps; 30-60 second rest
- This is the same movement as the last exercise, except you are going to have your palms facing down. This will let you to focus the long head of your bicep and forearm (aka it makes your arms look big when they are just at your side not flexing).
- Start with your legs shoulder-width apart, knees slightly bent, and your palms facing down.
- Squeeze your biceps to bring the weight up while keeping your elbows as still as possible so you don’t take tension off your bicep.
- Once at the top, hold for 1 second while squeezing your biceps and then slowly lower the bar back to the starting position.
- Keep your back straight and avoid letting your torso sway back and forth as that will also take tension off of your bicep.
Preacher Curls (Machine/Barbell/Dumbbell): 3 sets x 12-15 reps; 30-60 seconds rest
- Start by sitting on the machine with your back straight, core tight, and feet flat on the floor.
- Grab the weight and place your elbows on the pad. Usually, you want to move your elbows forward until just before your armpit touches the pad. This is your starting position.
- By squeezing your biceps, raise the handle up, and bring your hands toward your forehead.
- Squeeze your biceps at the top of the movement for 1 second and then slowly lower the handle.
- You can use a dumbbell, barbell or machine to switch things up.
Incline Dumbbell Curls: 3 sets x 12-15 reps
- Start by sitting on a bench set to a slight incline. Over time you will find what works best for you, but 45 degrees is a good starting point.
- Sit on the bench with your feet flat, core tight, and arms extended at your sides with your palms facing each other.
- Squeeze your biceps to raise the dumbbells up while keeping your elbows stationary.
- As you bring the weight up, slowly rotate your wrists to bring your pinky towards your shoulder at the top of the movement. Twisting your pinky up towards your shoulder will help you isolate the inside (smaller) head of your bicep which helps give you that peaked look when you flex.
Finisher: Superset with a strict 30 seconds rest in between sets
7 sets x 12-15 reps
High Cable Curls w/ Rope or Straight Bar
- Start with your feet shoulder-width apart, knees slightly bend, core tight, and the handle just above your head.
- Grab the handle and step back so you are able to extend your arms without the handle hitting the rack.
- Keeping your upper arms parallel to the floor, squeeze your biceps to bring the handle towards your forehead.
- Squeeze for 1 second and then slowly extend your arms back out.
Dumbbell Kickbacks
- Grab one dumbbell at a time and bend forward at the hips. Place one leg in front of the other to help put you in a steady stance.
- Keep your core tight and your elbow locked in position next to your torso. Squeeze your tricep to extend your arm and push the dumbbell back.
- Be as strict as possible with these because using momentum will lessen the effectiveness of this exercise.
- Pause for 1 second with your arm extended and then slowly bring the dumbbell back.
- Keep your torso straight and do not let it twist to help move the weight.
There you have it!
Remember, getting big arms is not always about lifting heavy weights. Usually, the best way to increase muscle size, especially for your arms, is by using a weight you can control for higher reps (generally 10-15 reps). This will help give you a much better pump and facilitate more muscle growth over time.
Give this workout a shot and your arms will surely be on fire!
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