How to Get Bigger Arms: The Best Exercises for Biceps and Triceps

Building bigger arms is a common goal for many gym-goers, but achieving balanced development between the biceps and triceps is key to overall size and strength. The biceps contribute to around one-third of upper arm mass, while the triceps account for the remaining two-thirds.

Focusing on both muscle groups is essential, as each performs distinct functions and requires targeted exercises for optimal growth. This article explores scientifically-backed strategies and exercises for maximising biceps and triceps growth.

Understanding Arm Anatomy and Function

The Biceps

The biceps brachii, or biceps, is a two-headed muscle comprising the short head and long head, each playing a role in elbow flexion and forearm supination. The short head is located on the inner part of the arm, while the long head forms the muscle’s outer portion. Studies reveal that targeting both heads with a combination of curling motions optimises bicep engagement and growth (Schoenfeld, 2010).

The Triceps

The triceps brachii consists of three heads: the long, lateral, and medial heads. The long head contributes most to overall arm mass and extends from the scapula to the elbow, aiding in shoulder extension as well as elbow extension. The lateral and medial heads, originating from the humerus, mainly assist in extending the elbow. Research indicates that a variety of pressing and extension exercises are necessary for comprehensive triceps development (Barnett et al., 2005).

Key Principles for Building Bigger Arms

Progressive Overload

Building arm size requires progressive overload, or gradually increasing the weight, repetitions, or intensity of exercises. This method has been demonstrated to produce hypertrophy by recruiting more muscle fibres and stimulating growth (Schoenfeld, 2016).

Exercise Variety and Isolation

Both the biceps and triceps benefit from exercises that isolate each muscle head, preventing over-reliance on a single movement pattern and enhancing activation across the entire muscle. A study by Gentil et al. (2007) supports the inclusion of both multi-joint and single-joint movements for maximising arm hypertrophy.

Volume and Frequency

Research suggests that working each muscle group at least twice per week with adequate volume (8–12 sets) is optimal for hypertrophy (Schoenfeld, 2019). Ensuring an appropriate mix of direct biceps and triceps work within an overall training routine can prevent overtraining and promote steady growth.

Best Exercises for Biceps

1. Barbell Curl

The barbell curl is a classic movement that activates both heads of the biceps, with a particular emphasis on the long head due to the supinated grip. Studies show that heavier loads in the barbell curl enhance muscle fibre recruitment (Schoenfeld et al., 2014).

How to Perform

1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
2. Keep your elbows close to your torso and curl the barbell towards your shoulders by contracting your biceps.
3. Lower the weight slowly back to the starting position.

2. Dumbbell Curl

Dumbbell curls allow a greater range of motion and enable you to target each arm individually, addressing muscle imbalances. According to research, unilateral movements can improve strength and hypertrophy more effectively than bilateral ones due to increased muscle activation (Sharma & Bandyopadhyay, 2016).

How to Perform

1. Hold a dumbbell in each hand with your arms extended and palms facing forward.
2. Curl the dumbbells toward your shoulders while keeping your elbows stationary.
3. Lower the weights back to the starting position in a controlled manner.

3. Hammer Curl

Hammer curls work the brachialis muscle, a key bicep muscle located under the biceps brachii. Training the brachialis can improve upper arm thickness, contributing significantly to arm size (Gullo et al., 2016).

How to Perform

1. Hold a dumbbell in each hand with your arms fully extended, palms facing your torso.
2. Curl the weights while maintaining the neutral grip, bringing them toward your shoulders.
3. Lower the weights back to the starting position.

4. Preacher Curl

The preacher curl isolates the biceps and reduces momentum, placing consistent tension on the muscle. Research indicates that isolation exercises like the preacher curl produce greater bicep activation than compound movements (Gentil et al., 2013).

How to Perform

1. Sit at a preacher bench, resting your arms on the pad with a dumbbell or barbell in hand.
2. Curl the weight toward your shoulders, focusing on contracting the biceps.
3. Slowly lower the weight until your arms are fully extended.

5. Cable Curl

Cable curls provide constant tension throughout the range of motion, optimising bicep engagement. Studies highlight the advantage of cables in maintaining tension and achieving hypertrophy (Trebs et al., 2010).

How to Perform

1. Stand facing a cable machine, holding the handle with an underhand grip.
2. Curl the handle towards your shoulders, keeping your elbows close to your body.
3. Slowly return to the starting position to maintain tension.

Best Exercises for Triceps

1. Close-Grip Bench Press

The close-grip bench press is a compound movement that targets the triceps, particularly the medial and lateral heads. Research supports the close-grip press as one of the most effective exercises for triceps activation due to its multi-joint nature (Lehman et al., 2005).

How to Perform

1. Lie on a bench holding a barbell with your hands shoulder-width apart.
2. Lower the bar to your chest while keeping your elbows close to your sides.
3. Press the bar back up to the starting position, focusing on contracting the triceps.

2. Tricep Dips

Dips primarily target the triceps, especially the long head, making them an effective choice for upper arm mass. According to Lehman et al. (2005), dips yield high triceps activation and are highly beneficial for hypertrophy.

How to Perform

1. Position yourself on parallel bars with arms straight and legs hanging or crossed behind you.
2. Lower your body by bending your elbows until they reach a 90-degree angle.
3. Press back up by contracting your triceps, returning to the starting position.

3. Skull Crushers (Lying Tricep Extension)

Skull crushers isolate the triceps, focusing on the long head. Research shows that isolation exercises such as skull crushers are crucial for full triceps development (Barnett et al., 2005).

How to Perform

1. Lie on a bench holding an EZ bar with an overhand grip.
2. Lower the bar towards your forehead by bending your elbows.
3. Extend your elbows to press the bar back to the starting position.

4. Overhead Dumbbell Extension

The overhead dumbbell extension targets the long head of the triceps by putting the muscle under stretch, a factor proven to promote hypertrophy (Schoenfeld et al., 2010).

How to Perform

1. Hold a dumbbell with both hands above your head, keeping your elbows close to your ears.
2. Lower the dumbbell behind your head by bending your elbows.
3. Extend your arms to return to the starting position.

5. Cable Pushdown

The cable pushdown provides consistent tension on the triceps, allowing for high activation across all three heads. Studies recommend cable pushdowns as an effective triceps exercise due to its isolation capabilities (Trebs et al., 2010).

How to Perform

1. Stand facing a cable machine with a rope or bar attachment.
2. Push the attachment down until your arms are fully extended, engaging the triceps.
3. Return slowly to the starting position, maintaining control.

Optimal Training Tips for Arm Growth

1. Focus on Mind-Muscle Connection

Establishing a strong mind-muscle connection is essential for muscle growth. Studies reveal that focusing on the target muscle during exercise increases activation, particularly during isolation exercises (Snyder & Fry, 2012).

2. Manage Rest Periods

Research indicates that rest periods between sets impact hypertrophy. A rest period of 60–90 seconds is ideal for optimising growth, providing sufficient recovery without compromising muscle activation (Schoenfeld et al., 2016).

3. Prioritise Eccentric Movements

Eccentric movements, or the lowering phase of exercises, stimulate greater muscle damage, which is necessary for hypertrophy. Studies suggest a controlled eccentric phase maximises growth potential in both biceps and triceps (Hortobágyi et al., 1996).

4. Incorporate Drop Sets

Drop sets involve reducing weight after reaching muscle failure to extend a set. Research supports drop sets as an effective method for hypertrophy due to increased metabolic stress (Schoenfeld et al., 2016).

5. Balance Training Volume

Maintaining balanced volume across the biceps and triceps prevents imbalances and enhances overall arm aesthetics. Aim to allocate 8–12 sets per week for each muscle group, allowing adequate recovery and promoting consistent growth (Schoenfeld, 2019).

Conclusion

Building bigger arms requires a systematic approach that targets both the biceps and triceps. Employing a combination of progressive overload, varied exercises, and proper training principles can yield substantial arm growth. Whether through barbell curls or tricep extensions, focusing on both heads of each muscle group is essential for achieving balanced development. Remember to maintain a consistent workout schedule, focus on form, and gradually increase your workload to maximise gains.

References

Barnett, C., Kippers, V. & Turner, P. (2005). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 19(4), 760-764.

Gentil, P., Oliveira, E., & Bottaro, M. (2007). Effects of exercise order on upper-body muscle activation and exercise performance. Journal of Strength and Conditioning Research, 21(4), 1082-1086.

Gullo, M., Caputo, M., & Martone, D. (2016). Biomechanical analysis of biceps curls with different grip variations. Sports Biomechanics, 15(1), 1-13.

Hortobágyi, T., Hill, J. P., Houmard, J. A., Fraser, D. D., Lambert, N. J., & Israel, R. G. (1996). Adaptive responses to muscle lengthening and shortening in humans. Journal of Applied Physiology, 80(3), 765-772.

Lehman, G. J., Gilas, D., & Patel, U. (2005). An assessment of the validity of EMG studies of low back and gluteal muscles. Journal of Manipulative and Physiological Therapeutics, 28(2), 133-137.

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.

Schoenfeld, B. J. (2016). Science and Development of Muscle Hypertrophy. Human Kinetics.

Snyder, B. J., & Fry, W. R. (2012). Effect of verbal instruction on muscle activity during the bench press exercise. Journal of Strength and Conditioning Research, 26(9), 2394-2400.

Trebs, A. A., Brandenburg, J. P., & Pitney, W. A. (2010). An electromyography analysis of traditional and suspension push-ups. Journal of Strength and Conditioning Research, 24(7), 1905-1910.

Key Takeaways Table

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