For effective arm training, focus on both compound and isolation exercises for your biceps and triceps. Here are five of the best gym exercises for each:
Biceps Exercises
- Barbell Curl
- How to: Stand with feet shoulder-width apart, grip the barbell with an underhand grip, and curl it up by bending your elbows.
- Benefits: Great for adding size and strength as it targets the full biceps muscle.
- Dumbbell Hammer Curl
- How to: Hold a dumbbell in each hand with your palms facing each other, and curl the weights up to shoulder height.
- Benefits: Works the biceps brachii and brachialis, enhancing thickness and peak.
- Preacher Curl
- How to: Sit at a preacher bench, rest your arms on the pad, and curl the barbell or dumbbell toward you.
- Benefits: Isolates the biceps, reducing shoulder involvement for focused contraction.
- Incline Dumbbell Curl
- How to: Sit on an incline bench with a dumbbell in each hand, and curl them simultaneously.
- Benefits: Stretches the biceps for a deeper contraction and fuller range of motion.
- Cable Curl
- How to: Attach a straight bar to the low pulley on a cable machine, grab the bar with an underhand grip, and curl.
- Benefits: Provides constant tension for a more intense muscle pump.
Triceps Exercises
- Tricep Dips
- How to: Use parallel bars or a bench to dip your body down, engaging your triceps as you press back up.
- Benefits: A bodyweight movement that enhances size and strength across the triceps.
- Skull Crushers (Lying Tricep Extensions)
- How to: Lie on a bench with a barbell or dumbbells, lower the weight toward your forehead, and press back up.
- Benefits: Directly targets the triceps, particularly the long head for mass building.
- Overhead Tricep Extension
- How to: Stand or sit with a dumbbell or cable, raise it above your head, and extend your arms.
- Benefits: Stretches the triceps for maximum muscle engagement, especially in the long head.
- Cable Tricep Pushdown
- How to: Use a cable machine with a rope or straight bar, and push down to engage the triceps.
- Benefits: Ideal for isolation, giving you precise control over the range of motion.
- Close-Grip Bench Press
- How to: Grip the barbell with hands close together, and press up using your triceps.
- Benefits: Combines chest and triceps work, focusing on triceps strength and power.
Add these to your weekly workouts for balanced arm development and noticeable gains!