Best Arms Workouts

About

The arm comprises four primary muscle groups: the Shoulders, Biceps, Triceps, and Forearms.

Due to their proximity, these groups are often trained together to optimize muscle engagement.

To achieve balanced development, it's essential to incorporate exercises that cater to each muscle group systematically.

If you are looking to build a serious set of pipes (biceps and triceps), you need to train them directly. Many misguided souls, however, will train their arms into oblivion, thinking that MORE IS BETTER. This is not the case.

So, how many exercises make an effective workout? And, how should you choose the right amount of sets, reps, and types of exercises?

The number of exercises that make an effective arm workout can range from 1-3 movements per session, with any more than that resulting in excessive fatigue and inconsistent form and technique. It is common that an arm routine consists of 1-3 arm exercises per muscle each workout.

In this article, I’ll discuss a few factors that can influence your training program to help you determine what the most effective arm workout split looks like for you and your goals, and help you answer the question of how many arm exercises make an effective workout. I’ll also give you a sample arm routine as well.

How to Choose the BEST Arm Exercises for Your Workouts?

When determining how many exercises you should include in a single arm workout, you first need to determine how many days per week you're going to train arms. When we look at arm training, it is suggested that you perform at least 8 total sets (per week) to maintain your arms, with some suggesting 10-15 total sets per week to be the most effective for most people.

With those ranges established, you could break that down however you see fit, performing 3-5 sets per movement and getting adequate volume over the course of the week.

Personally, I suggest you train arms more than one time per week (2-4 times for most people). Training the arms more frequently will also mean you will do LESS each day, often selecting only one arm exercise per muscle if you are training arms directly three or more times per week.

This will allow you to train with higher quality repetitions, offer some more variety, and allow the arms to recover just enough between sessions to maximize muscle growth.

CHOOSING BICEP MOVEMENTS

When training the biceps, it is best to select 2-3 movements per cycle that vary in angles (for example reclining incline curls, preacher curls, and standing curls). Additionally, playing with wrist supination and pronation can also shift emphasis to various aspects of the biceps and forearms (hammer curls vs supinated curls).

Whatever you do, be sure to add some variety by changing movements every 4-6 weeks, and selecting at least 3 exercises to do throughout that month.

CHOOSING TRICEPS MOVEMENTS

When training triceps, it is important that you train at least 3 different movement patterns to effectively hit all three heads of the triceps.

The first, is the lateral head, which is hit when doing pressing movements, often with heavier or moderately heavy loads (8-12 reps). This can be movements like close grip bench press or dips.

The second, is the long head of the triceps as is targeted when performing movements like overhead tricep extensions, straight bar push down, or skull crushers. Full range of motion is key here to maximally place tension of the triceps.

The third, is the medial head of the triceps, which can be targeted performing movements like the reverse grip pushdown or rope pushdown.

More Arm Exercises is NOT Always Better!

It is important to note that while exercise variety can be a great way to stimulate new growth, changing exercises weekly, or every other week can limit your ability to progressively overload a movement (one of the most effective principles of muscle growth).

When training arms (and most muscles) it is important to select a few movements that you will perform throughout the entire training cycle (typically 4-6 weeks), and progress them with increased loads, slower tempos, more reps per set, or a combination of the three.

It is also important to remember that doing more and more sets, reps, and exercises in a given workout (and in turn in a given week), does not equate to muscle growth. Rather, adhering to a set of guidelines and progressing within the total weekly set volumes is key.

So, for example, in week 1-3 you progress from doing 10 sets in week one to 12 sets in week three. In week four, you can think about going back to doing only 10 sets, but increasing the loading to challenge yourself with progressive overloading of the weight, rather than doing 14, 15, or 18 sets of arms in that week (which we know is most likely too much volume for most people).

By experimenting with what volumes, loading, and reps help you feel the muscle working during the set and some soreness afterward are all great indicators of optimal and effective range for your training.

Final Thoughts

Training arms should be done with the utmost emphasis on feeling “the pump”. If you can achieve a feeling of muscle fullness and direct fatigue, while using fuller ranges of motion, there is a strong chance you will be building muscle.

Be sure to train hard enough to elicit that response, yet not heavy enough that you focus more on moving the weight more than feeling the muscle move the weight… there is a big difference.

Workout 1

Shoulders, Biceps, Triceps, Forearms

Targets: Shoulders
Barbell Shoulder Press
1
7reps
55lbs
2
7reps
55lbs
3
7reps
55lbs
Targets: Biceps
Barbell Curl
1
10reps
35lbs
2
10reps
35lbs
3
10reps
35lbs
Targets: Triceps
Close-Grip Bench Press
1
9reps
65lbs
2
9reps
65lbs
3
9reps
65lbs
Targets: Triceps
Dip
1
5reps
2
5reps
3
5reps
4
5reps
5
5reps
Targets: Shoulders
Dumbbell Rear Delt Raise
1
10reps
15lbs
2
10reps
15lbs
Targets: Forearms
Handle Band Reverse Curl
1
8reps
2
8reps
3
8reps

Workout 2

Biceps, Triceps, Shoulders, Forearms

Targets: Biceps
Dumbbell Bicep Curl
1
5reps
30lbs
2
5reps
30lbs
3
5reps
30lbs
Targets: Triceps
Cable Rope Tricep Extension
1
10reps
35lbs
2
10reps
35lbs
3
10reps
35lbs
Targets: Shoulders
Dumbbell Back Fly
1
8reps
10lbs
2
8reps
10lbs
3
8reps
10lbs
Targets: Shoulders
Cable Lateral Raise
1
10reps
12.5lbs
2
10reps
12.5lbs
3
10reps
12.5lbs
Targets: Triceps
Dumbbell Skullcrusher
1
10reps
15lbs
2
10reps
15lbs
Targets: Forearms
Palms-Down Barbell Wrist Curl
1
10reps
30lbs
2
10reps
30lbs

Workout 3

Triceps, Shoulders, Biceps, Forearms

Targets: Triceps
Skullcrusher
1
5reps
45lbs
2
5reps
45lbs
3
5reps
45lbs
Targets: Shoulders
Dumbbell Front Raise
1
10reps
15lbs
2
10reps
15lbs
3
10reps
15lbs
Targets: Biceps
EZ-Bar Curl
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Targets: Biceps
Hammer Curls
1
10reps
30lbs
2
10reps
30lbs
3
10reps
30lbs
Targets: Shoulders
Dumbbell Shoulder Press
1
10reps
35lbs
2
10reps
35lbs
Targets: Forearms
Palms-Down Dumbbell Wrist Curl
1
10reps
10lbs
2
10reps
10lbs

The 15 Best Arms Exercises

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Dumbbell Rear Delt Raise
SETS LOGGED
4,323,992
Shoulders Strength
97 mScore
Shoulders
Dumbbells
The Dumbbell Rear Delt Raise is an exercise for the shoulders, focusing on the rear deltoids. By leaning forward with your hips back, you can effectively work the muscles at the back of your shoulders.
How to do it
The Dumbbell Rear Delt Raise is an exercise for the shoulders, focusing on the rear deltoids. By leaning forward with your hips back, you can effectively work the muscles at the back of your shoulders.
Sets, Reps, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
2. Barbell Curl
SETS LOGGED
5,529,638
Biceps Strength
96 mScore
Biceps
Barbells
The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.
How to do it
The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
3. Close-Grip Bench Press
SETS LOGGED
3,536,639
Triceps Strength
92 mScore
Triceps
Barbells
Flat Bench
The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.
How to do it
The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.
Sets, Reps, Weight
1
8reps
60lbs
2
8reps
60lbs
3
8reps
60lbs
Full Video & Instructions
4. Dip
SETS LOGGED
2,690,853
Triceps Strength
92 mScore
Triceps
Dip (Parallel) Bar
Dips are a bodyweight exercise that primarily targets the triceps. You lift and lower your body using your arms while keeping your core engaged.
How to do it
Dips are a bodyweight exercise that primarily targets the triceps. You lift and lower your body using your arms while keeping your core engaged.
Sets, Reps, Weight
1
7reps
2
7reps
3
7reps
4
7reps
Full Video & Instructions
5. Dumbbell Bicep Curl
SETS LOGGED
10,161,709
Biceps Strength
99 mScore
Biceps
Dumbbells
The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.
How to do it
The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.
Sets, Reps, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
6. Dumbbell Skullcrusher
SETS LOGGED
5,879,914
Triceps Strength
98 mScore
Triceps
Dumbbells
Flat Bench
The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.
How to do it
The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.
Sets, Reps, Weight
1
8reps
20lbs
2
8reps
20lbs
3
8reps
20lbs
Full Video & Instructions
7. EZ-Bar Curl
SETS LOGGED
4,152,468
Biceps Strength
97 mScore
Biceps
EZ Bar
The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.
How to do it
The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
8. Hammer Curls
SETS LOGGED
8,921,793
Biceps Strength
98 mScore
Biceps
Dumbbells
Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.
How to do it
Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.
Sets, Reps, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
9. Cable Rope Tricep Extension
SETS LOGGED
5,575,234
Triceps Strength
100 mScore
Triceps
Rope Cable
The Cable Rope Tricep Extension is a great exercise to specifically strengthen your triceps. Using a cable machine allows for better control and consistent tension, making it ideal for adjusting weights easily and performing high-repetition sets.
How to do it
The Cable Rope Tricep Extension is a great exercise to specifically strengthen your triceps. Using a cable machine allows for better control and consistent tension, making it ideal for adjusting weights easily and performing high-repetition sets.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
10. Skullcrusher
SETS LOGGED
2,594,390
Triceps Strength
97 mScore
Triceps
EZ Bar
Flat Bench
Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.
How to do it
Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.
Sets, Reps, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
11. Dumbbell Back Fly
SETS LOGGED
1,248,270
Shoulders Strength
97 mScore
Shoulders
Dumbbells
Incline Bench
The Dumbbell Back Fly targets the back of your shoulders while providing stability from an incline bench. This exercise helps strengthen your posterior deltoid by isolating the muscle effectively.
How to do it
The Dumbbell Back Fly targets the back of your shoulders while providing stability from an incline bench. This exercise helps strengthen your posterior deltoid by isolating the muscle effectively.
Sets, Reps, Weight
1
8reps
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
Full Video & Instructions
12. Barbell Shoulder Press
SETS LOGGED
3,319,013
Shoulders Strength
96 mScore
Shoulders
Barbells
The Barbell Shoulder Press is a strength exercise that mainly works your shoulder muscles. It helps improve your ability to lift weight overhead with stability and strength.
How to do it
The Barbell Shoulder Press is a strength exercise that mainly works your shoulder muscles. It helps improve your ability to lift weight overhead with stability and strength.
Sets, Reps, Weight
1
8reps
50lbs
2
8reps
50lbs
3
8reps
50lbs
Full Video & Instructions
13. Cable Lateral Raise
SETS LOGGED
1,978,112
Shoulders Strength
97 mScore
Shoulders
Hi-Lo Pulley Cable
The Cable Lateral Raise is a shoulder exercise that targets the middle deltoid muscle. Using a cable machine allows for better control and can help identify strength differences between your left and right sides.
How to do it
The Cable Lateral Raise is a shoulder exercise that targets the middle deltoid muscle. Using a cable machine allows for better control and can help identify strength differences between your left and right sides.
Sets, Reps, Weight
1
8reps
12.5lbs
2
8reps
12.5lbs
3
8reps
12.5lbs
Full Video & Instructions
14. Dumbbell Front Raise
SETS LOGGED
5,823,163
Shoulders Strength
98 mScore
Shoulders
Dumbbells
The Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.
How to do it
The Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.
Sets, Reps, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
15. Dumbbell Shoulder Press
SETS LOGGED
6,772,064
Shoulders Strength
99 mScore
Shoulders
Dumbbells
Flat Bench
The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.
How to do it
The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.
Sets, Reps, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions

Best Arms Workouts | Fitbod Workout Generator