gymnasiumvirtual training biceps

What are the best arm exercises?

The best exercises for the arms

Do you want to increase your arms but don't know which exercises to use?

You've arrived at the right place.

First of all, to get huge arms, you should prioritize triceps over biceps.

The triceps make up most of the arm and they're what make it stand out.

This doesn't mean you shouldn't train biceps, on the contrary, next to chest training bicep training should be a favorite of many, everyone wants a huge bicep.

We've chosen some of the most effective exercises to work your arms and take them to the next level.

Bench press with short handle

The bench press with a short grip is excellent.

This exercise will work your triceps very effectively and will allow you to move good loads, so it's a good idea to have a partner to accompany you in this exercise to get the most out of it safely, if not possible, use the smith machine.

This is a good exercise to use low reps and give your triceps a good treatment, but prepare for the pain the next day.

Bench press short
Bench press short

Tricep with forehead barbell

Another very good exercise for triceps that done consistently, and without cheating, will bring you good results.

Put on a challenging weight for yourself, do 3 to 4 sets of at least 6 reps and get ready to see your triceps grow.

tricep with forehead barbell
Tricep with forehead barbell


To finish the exercises for the triceps, bottoms.

The bottoms are a very good exercise for working this muscle, although for more advanced athletes it's ideal to use weight instead of 200 reps.

Pay attention to the execution of the exercise to avoid injuries, specifically on the shoulder, and execute the exercise in a controlled manner and not as an acrobatic movement.

The handle should be narrow to reduce the work of the chest and increase the work of the triceps.


Bicep curl with dumbbells

To start biceps exercises, nothing like the famous curl with dumbbells.

This is an exercise that will allow you to use a significant load, and as it is done with dumbbells, it will give you good movement control and you will feel good about the muscle being worked.

Use at least 8 reps per arm and at least 3 sets.

Of course bending your back is cheating, but that you already know.

Bicep curl with dumbbells
Bicep curl with dumbbells

Concentrated curl with bar

After the curl with dumbbells, we move on to the concentrated curl with barbell.

Here the movement will not allow you to use loads as high as a standing dumbbell curl, but the bicep work will be more focused.

Control the weight, especially in the negative phase, instead of letting the weight control you.

Of course, no half reps.

Concentrated curl with bar
Concentrated curl with bar

Lifts with short handle

Finally, the elevations.

Elevations are best known for their work in the dorsal area, but using a shorter grip will significantly increase arm recruitment and just do a series of this movement to confirm that.

If you can put weight on this exercise, put it on.

How to put weight on this exercise?

With a belt or asking someone to put a dumbbell on your legs, get creative.

Lifts with short handle
Lifts with short handle


There are no magic exercises, but there are upper exercises and lower exercises, and this is a list of some of the best exercises you can do for your arms.

Don't expect miracles from these exercises if you don't follow them with a good diet, or even a good execution of them.

Besides, you don't need to include them all, plan your training well and fit them together in order to improve your training.

Of course, be consistent.

Would you add any exercises to this list?

Tell us which one in the comments area.

1 thought on “Quais os melhores exercícios para os braços?”

Leave a Comment

Your email address will not be published. Required fields are marked *