the best exercises for the arms

How to grow biceps (and triceps)

Increase the volume of your arms effectively

One of the most common goals for those who go to the gym is to increase the size of their arms.

Normally, those who aim to have huge arms do endless exercises and series to work their biceps.

Unfortunately, this is not the best strategy.

Triceps and Biceps

First of all, if you want to increase the size of your arms, don't worry so much about training your biceps but about training your triceps.

What gives most of the volume to the arms are not the biceps but the triceps.

Developed triceps with weak biceps?

Median arm.

Weak tricep with developed bicep?

Small arm.

Developed triceps and biceps?

Huge arm

Don't neglect biceps training but prioritize triceps training.

Chest and Back

Then, when training your back you are also using your biceps, just like when training your chest you are recruiting your triceps with some intensity.

What does this mean?

It means that when you train your chest, you are also training your triceps.

And when you train your back, you are also working your biceps.

Just not in an isolated and concentrated way like in specific exercises for these muscles.

It is possible to get good arms without isolated biceps and triceps work, however, it is often not enough.

In these situations, using specific exercises to work these muscles is important, and setting aside a day to work just the arms can be a good strategy.

biceps increase arms

What do I do then?

Let's assume you are not satisfied with the size of your arms.

That they are really falling behind and that you simply want more.

Let's dedicate a day JUST to arm training, a day in which you will only train biceps and triceps.

Do not do this plan the day after a chest or back workout or the day before.

You can include this training the day after a leg workout, for example.

If you don't know an exercise, just click on the name to see an image of the exercise.

Arms Plan

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Bench press with short grip – 4 sets x 12-10-8-6 repetitions

Tricep to forehead with barbell – 3 sets x 10-8-8 repetitions

Funds – 3 series x Theuntil failure

Barbell bicep curl – 3 sets x 10-8-8 repetitions

Hammer bicep curl – 3 series x 10-8-8

Short grip lifts – 3 series x until failure

The main exercises in this workout are the short grip bench press and the barbell bicep curl.

Triceps and biceps, respectively.

These are the exercises that will allow you to move the greatest load, give the best results and are the exercises that you should focus on the most.

Try to go up mainly in these exercises, use the last series to perform a weight you have never done before.

In a set of 6 short grip bench presses, there is no problem if you only manage 5 repetitions, as long as you are using a considerable weight, a weight you have never used before.

Don't constantly fail, use it only sporadically in the main exercises, and only in the last series.

triceps increase arms


  • Dips and short-grip pull-ups should be performed with weight if possible, and in this case, you should use 3 sets and 10 repetitions instead of going to failure.
  • If you can do more than 25 deep reps and can't add weight, replace that exercise with This one and do 3 sets of 10 repetitions.
  • If you can do more than 20 repetitions of short grip pull-ups and cannot add weight, replace that exercise with This one and do 3 sets of 10 repetitions.
  • Focus on the exercise, control the movement, don't just let the weight fall, control it.
  • Don't do this workout more than once a week.

Final notes

If you are having difficulty increasing the size of your arms, try following this plan and the instructions correctly.

Don't expect a change from one week to the next, give the program time to take effect.

Don't forget that without a good diet, there is no training program that can work miracles, so a quality diet is mandatory.

Finally, don't forget to give your muscles rest to recover and grow, and give yourself enough time between workouts to achieve good results.

No, doing this plan every day won't give you giant arms.

It will just give you sore arms, and eventually, an injury.

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