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
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Generate My PlanWorkout 2
Biceps, Triceps, Shoulders, Forearms
Dumbbell Bicep Curl
15reps30lbs25reps30lbs35reps30lbs
Cable Rope Tricep Extension
110reps35lbs210reps35lbs310reps35lbs
Dumbbell Back Fly
18reps10lbs28reps10lbs38reps10lbs
Cable Lateral Raise
110reps12.5lbs210reps12.5lbs310reps12.5lbs
Dumbbell Skullcrusher
110reps15lbs210reps15lbs
Palms-Down Barbell Wrist Curl
110reps30lbs210reps30lbs
Workout 3
Triceps, Shoulders, Biceps, Forearms
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 LOGGED4,323,992Shoulders Strength97 mScoreShoulders
DumbbellsThe 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, Weight18reps15lbs28reps15lbs38reps15lbs2. Barbell Curl
SETS LOGGED5,529,638Biceps Strength96 mScoreBiceps
BarbellsThe 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, Weight18reps40lbs28reps40lbs38reps40lbs3. Close-Grip Bench Press
SETS LOGGED3,536,639Triceps Strength92 mScoreTricepsBarbells
Flat BenchThe 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, Weight18reps60lbs28reps60lbs38reps60lbs4. Dip
SETS LOGGED2,690,853Triceps Strength92 mScoreTriceps
Dip (Parallel) BarDips 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, Weight17reps27reps37reps47reps5. Dumbbell Bicep Curl
SETS LOGGED10,161,709Biceps Strength99 mScoreBicepsDumbbellsThe 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, Weight18reps25lbs28reps25lbs38reps25lbs6. Dumbbell Skullcrusher
SETS LOGGED5,879,914Triceps Strength98 mScoreTricepsDumbbellsFlat BenchThe 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, Weight18reps20lbs28reps20lbs38reps20lbs7. EZ-Bar Curl
SETS LOGGED4,152,468Biceps Strength97 mScoreBiceps
EZ BarThe 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, Weight18reps40lbs28reps40lbs38reps40lbs8. Hammer Curls
SETS LOGGED8,921,793Biceps Strength98 mScoreBicepsDumbbellsHammer 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, Weight18reps25lbs28reps25lbs38reps25lbs9. Cable Rope Tricep Extension
SETS LOGGED5,575,234Triceps Strength100 mScoreTriceps
Rope CableThe 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, Weight18reps40lbs28reps40lbs38reps40lbs10. Skullcrusher
SETS LOGGED2,594,390Triceps Strength97 mScoreTricepsEZ BarFlat BenchSkullcrushers 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, Weight18reps35lbs28reps35lbs38reps35lbs11. Dumbbell Back Fly
SETS LOGGED1,248,270Shoulders Strength97 mScoreShouldersDumbbells
Incline BenchThe 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs12. Barbell Shoulder Press
SETS LOGGED3,319,013Shoulders Strength96 mScoreShouldersBarbellsThe 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, Weight18reps50lbs28reps50lbs38reps50lbs13. Cable Lateral Raise
SETS LOGGED1,978,112Shoulders Strength97 mScoreShoulders
Hi-Lo Pulley CableThe 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs14. Dumbbell Front Raise
SETS LOGGED5,823,163Shoulders Strength98 mScoreShouldersDumbbellsThe 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, Weight18reps15lbs28reps15lbs38reps15lbs15. Dumbbell Shoulder Press
SETS LOGGED6,772,064Shoulders Strength99 mScoreShouldersDumbbellsFlat BenchThe 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, Weight18reps30lbs28reps30lbs38reps30lbs
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- Best Arms Workouts With Ez Bar
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