The Best Arm Exercises for Crafting Your Ultimate Arm Workout

Muscles worked: Biceps brachii (short head), brachialis, brachioradialis, forearms

Why do it: Let’s be honest—biceps curls speak for themselves (and your arms). A set of developed biceps improves grip and pulling strength and fills the sleeves. This exercise is your most traditional of the biceps exercises, targeting the short and long head of your biceps.

How to do it:

1. Stand with your feet hip-width apart.
2. Hold a straight bar, a curl bar, or a pair of dumbbells with an underhand grip and slight bend in your elbows, palms facing up.
3. Curl the weight toward your shoulders.
4. Lower the weight back down with control.
5. Repeat for desired reps.

Muscles worked: Biceps brachii (long head), brachialis, brachioradialis, forearms, triceps

Why do it: Hammer curls can help add mass as the neutral grip allows you to curl heavier weights and increase the activation of muscles like the brachialis, brachioradialis, and the short head of the biceps.

How to do it:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body).
2. Curl the dumbbells toward your shoulders without moving your upper arms.
3. Squeeze your biceps at the top, then slowly lower the dumbbells.
4. Repeat for desired sets and reps.

Expert tip: Knock out hammer curls paired with biceps curls during your arm workout to stimulate biceps muscle growth.

Muscles worked: Biceps brachii (short head), brachialis, brachioradialis, forearms

Why do it: It doesn’t get much more isolated (like a deserted island for your biceps), singling out every fiber in a muscle, than a preacher curl. If you want to develop that POP in your biceps, the preacher curl is one of the best long-head biceps exercises in the gym. Use a narrow grip to target the long head or switch to a wide grip to hammer the short head of your biceps.

How to do it:

1. Sit or kneel at a preacher curl bench with your arms resting on the pad.
2. Hold a curl bar or dumbbells with an underhand grip, starting with your arms fully extended.
3. Curl the weight toward your shoulders, keeping your upper arms on the pad.
4. Squeeze your biceps at the top, then lower the weight with control.
5. Repeat for desired sets and reps.

Muscles worked: Biceps brachii (short head), brachialis, brachioradialis, forearms

Why do it: Concentration curls are the fraternal twin brother to preacher curls because they activate both the short and long heads of your biceps. Plus, the options are (almost) endless. Snag a pair of the best dumbbells, hook a straight bar up to a cable machine, or even snag a resistance band when you program your own workouts at home to develop vein-popping biceps. While the seated concentration curl is more notorious, you can mix it up by standing or cycling between one arm and two arm variations.

How to do it:

1. Sit on a bench with legs slightly wider than hip-width apart.
2. Hold a dumbbell in your right hand between your legs, arm extended.
3. Place the back of your upper arm against the inside of your thigh.
4. Curl the dumbbell toward your shoulder, keeping your upper arm stationary.
5. Squeeze your biceps at the top.
6. Lower the dumbbell with control.
7. Repeat, then switch arms.

Muscles worked: Biceps brachii, brachialis, brachioradialis, forearms

Why do it: Cable curls enable heavier weights and increased reps, leveraging the machine’s assistance during the lowering phase. They can be performed with different grips and attachments, offering targeted biceps engagement. Plug these in towards the end of your workout to achieve those last few reps in your cable biceps workouts, and complement them with high-volume drop sets or sets to failure to stimulate muscle growth.

How to do it:

1. Stand facing a cable machine with a bar or rope attachment set to the lowest position.
2. Grab the attachment with your palms facing up.
3. Keep your elbows pinned to your sides and curl the attachment toward your shoulders.
4. Squeeze your biceps at the top.
5. Slowly lower to the starting position.
6. Repeat for reps.

RELATED: Best Cable Machine for Home Gym

Muscles worked: Biceps brachii, brachialis, brachioradialis, forearms

Why do it: Fact—I REALLY love the EZ-bar curl as It efficiently activates both the short and long heads of the biceps brachii. Adding to its appeal, the EZ-bar offers wide- and narrow-grip options, enabling a dynamic superset combination. Moreover, it seamlessly mirrors the motion of a standard barbell curl, making it a flexible choice that can also function as a variation for preacher curls.

How to do it:

1. Stand and hold an EZ-bar with an underhand grip.
2. Keep your elbows close to your side.
3. Curl the bar toward your chest, bending your elbows.
4. Squeeze your biceps at the top.
5. Lower the bar with control.
6. Repeat for desired sets and reps.

RELATED: Curl Bar Workouts

Muscles worked: Triceps brachii (long and lateral head), anconeus, forearms

Why do it: Synonymous with lying triceps extensions, skull crushers isolate the triceps similarly to overhead triceps extensions. While triceps pushdowns and kickbacks are effective for triceps hypertrophy, skull crushers stand out by stimulating more strength adaptations.

How to do it:

1. Lie back on a bench and hold a pair of dumbbells above your chest area.
2. Bend your elbows, lowering the dumbbells behind your head.
3. Pause, then squeeze your triceps to straighten your arms, raising the dumbbells until they’re back above your chest.
4. Repeat for desired sets and reps.

Muscles worked: Triceps brachii (lateral and medial head), anconeus, forearms

Why do it: Triceps pushdowns are excellent for engaging both your triceps’ medial and lateral heads, improving strength and muscle size.

How to do it:

1. Stand at a cable machine with a bar or rope attachment on the highest setting.
2. Grasp the bar with an overhand grip, keeping your elbows close to the sides. Start with your elbows bent at 45 degrees.
3. Push the attachment down, keeping your upper back straight and fully straightening your arms.
4. Squeeze your triceps, then control the cable back to the starting position.
5. Repeat for desired sets and reps.

Expert tip: Increase the effectiveness of triceps pushdowns in your cable machine workouts by using variations with the straight bar, triangle, and rope attachments, allowing for targeted emphasis on specific areas of your triceps.

Muscles worked: Triceps brachii, anterior deltoids, pectoralis major, rhomboids, trapezius, serratus anterior

Why do it: The close-grip bench press, push-up, and triceps dips (which I’ve ultimately chosen for this list), rank as my top three compound exercises for developing the triceps. Keeping an upright position will engage the triceps most, while a slight forward lean will stimulate pec development, specifically your medial pecs. 

How to do it:

1. Position your hands on a dip bar, flat surface, or parallel rings aligned with your sides.
2. Lower your body by bending your elbows to about 90 degrees.
3. Push through your hands to straighten your arms back up, squeezing your triceps.
4. Repeat for the desired sets and reps.

Muscles worked: Triceps brachii (lateral and medial head), anconeus, posterior deltoids, forearms

Why do it: Triceps kickbacks specifically emphasize the isolation of the triceps brachii’s long head. Kickbacks are also a versatile exercise since dumbbells, cable machines, and resistance band variations all provide similar benefits with varying levels of resistance. 

How to do it:

1. Grab two dumbbells, hold them at your sides, and bend your elbows to 90 degrees.
2. Lean forward, keeping a flat back until your chest is almost parallel to the floor.
3. Straighten your arms as you squeeze your triceps.
4. Return to the start position with control.
5. Repeat as needed.

Expert tip: To target all three heads of the triceps in your workout, consider pairing kickbacks with triceps pushdowns after wrapping up compound sets of triceps dips.

Muscles worked: Triceps brachii, anconeus, deltoids

Why do it: Overhead triceps extensions replicate the motion of skull crushers but with a distinct training position. This exercise is potent for building strength and muscle mass by isolating the triceps. Intensify the movement by slowing it down, allowing you to feel a deep stretch in the triceps and maximize the effectiveness of each repetition.

How to do it:

1. Stand with feet hip-width apart.
2. Grip the top of a dumbbell or kettlebell with both hands.
3. Lift the dumbbell over your head and straighten your arms.
4. Bend your elbows to lower the dumbbell behind your head.
5. Squeeze your triceps to bring the dumbbell back overhead.
6. Repeat for desired sets and reps.

Expert tip: Intensify the movement by slowing it down, allowing yourself to feel a deep stretch in your triceps and maximize the effectiveness of each rep.

RELATED: Dumbbell Triceps Workouts