The arms are made up of two primary muscle groups: the biceps brachii on the front of the upper arm, and the triceps brachii on the back. The triceps are actually the larger of the two — comprising roughly two-thirds of upper arm mass — which means building impressive arms requires as much tricep work as bicep work. This guide covers five exercises for each muscle group, with detailed technique for every movement.
Bicep Exercises
1. Barbell Bicep Curl
Biceps brachii (long and short head), brachialis — the foundational bicep mass builder
Set up
Stand with feet hip-width apart holding a barbell with a supinated grip (palms facing upward), hands shoulder-width apart. Let the bar hang at arm’s length in front of your thighs. Keep your elbows pinned to your sides — they should not move forward or backward during the curl. Stand tall with your chest up and shoulders back.
Technique and form
Curl the bar upward by flexing your elbows. Your upper arms (from shoulder to elbow) must remain completely stationary — this is the most important form cue. Many people “cheat” by swinging their torso or allowing their elbows to drift forward, which reduces bicep activation and shifts load to the shoulders. At the top of the movement, your forearms should be past vertical and close to your shoulders. Squeeze your biceps hard at the top. Lower the bar slowly over 2–3 seconds.
Range of motion
Full extension at the bottom — arms completely straight — to maximum flexion at the top with forearms close to your biceps. Never shortcut either end of the range. The full extension at the bottom stretches the bicep and loads it in its lengthened position, which is important for complete development. A controlled 2–3 second eccentric significantly increases the hypertrophic stimulus.
2. Dumbbell Curl (Alternating)
Biceps brachii — supination during curl activates more bicep fibres than a neutral grip
Set up
Stand holding a dumbbell in each hand at your sides with a neutral grip (palms facing inward). Feet hip-width apart, chest up. The dumbbells allow each arm to work independently, which is important for identifying and correcting strength imbalances between your left and right biceps.
Technique and form
Curl one dumbbell upward. As your forearm begins to move, rotate your palm upward (supinate) so that by the time your forearm is horizontal, your palm faces the ceiling. Continue curling to the top with maximum supination and squeeze your bicep. This rotation of the forearm is the key advantage of dumbbells over the barbell — the bicep’s secondary function is forearm supination, and performing it during the curl activates more bicep fibres. Lower with control, rotating back to neutral at the bottom. Alternate arms.
Range of motion
Full arm extension at the bottom, maximum forearm supination and full flexion at the top. The combination of full extension and full supination at the top maximises the bicep’s contractile range. Perform alternating reps rather than curling both arms simultaneously — this allows fuller concentration on each side.
3. Hammer Curl
Brachialis, brachioradialis, biceps long head — builds arm thickness and width
Set up
Stand holding dumbbells at your sides with a neutral grip (palms facing your body — as if holding a hammer). Unlike the standard dumbbell curl, the palms do not rotate during this movement. Elbows remain pinned to your sides throughout.
Technique and form
Curl both dumbbells upward simultaneously while maintaining the neutral grip (palms facing each other at all times). There is no forearm rotation. At the top, your thumbs point toward the ceiling. The neutral grip shifts the emphasis away from the bicep and toward the brachialis — the muscle underneath the bicep. A well-developed brachialis pushes the bicep up visually, making the arm look larger from both the front and the side.
Range of motion
Full arm extension at the bottom to forearms past vertical at the top. Hammer curls can be done simultaneously (both arms at once) or in an alternating fashion. The lack of supination means slightly less bicep activation but significantly more brachialis and brachioradialis work than standard curls.
4. Incline Dumbbell Curl
Biceps long head — the incline position creates a stretched bicep position not achievable standing
Set up
Set an adjustable bench to 45–60°. Sit back against it with a dumbbell in each hand, arms hanging straight down at your sides. Your arms hang behind your body slightly — this is the key setup. At this angle, the bicep is under a stretch at the start of each rep that is impossible to achieve in a standing curl. This makes the incline curl particularly effective for developing the long head of the bicep.
Technique and form
Curl both dumbbells upward simultaneously, supinating your forearms as you lift (same as the standard dumbbell curl). Because your arms hang behind your body, the bicep is pre-stretched at the start — this loaded stretch position is where significant hypertrophic stimulus occurs. Squeeze hard at the top. Lower very slowly — 3–4 seconds — to take full advantage of the stretched eccentric position.
Range of motion
Allow your arms to hang fully straight at the bottom, feeling the stretch across the front of your upper arm. This stretched position is the entire reason for doing this exercise — don’t shorten it. Curl to maximum flexion at the top.
5. Cable Curl
Biceps brachii — provides constant tension throughout the entire range of motion
Set up
Attach a straight bar or EZ bar to a low cable pulley. Stand facing the machine and grip the bar with a supinated grip (palms up) at shoulder-width. Step back slightly so there is constant tension in the cable. Elbows remain at your sides throughout.
Technique and form
Curl the bar upward exactly as with a barbell curl. The critical difference is that the cable maintains constant tension throughout the entire range of motion — including at the top where a free weight barbell has almost no tension due to the mechanics of gravity. This constant tension makes the cable curl superior for full-range stimulation. Squeeze at the top, lower slowly.
Range of motion
Full arm extension at the bottom to full flexion at the top. The cable provides meaningful resistance at both endpoints of the movement — the fully extended (stretched) position and the fully contracted (shortened) position. This makes it one of the most complete bicep exercises available.
Tricep Exercises
6. Close-Grip Bench Press
Triceps brachii (all three heads) — the best compound loading movement for the triceps
Set up
Set up on a flat bench exactly as for the standard bench press. Grip the bar inside shoulder-width — hands approximately 12–16 inches apart. Do not grip too narrow (hands touching) as this strains the wrists and reduces tricep activation. Your thumbs should wrap fully around the bar for safety. Establish your stable shoulder blade position before unracking.
Technique and form
Unrack the bar and lower it to your lower chest by bending your elbows. Keep your elbows tucked close to your sides throughout — they should not flare out as this shifts the load to the chest. The bar path is similar to the regular bench press. At the bottom, your elbows should be at approximately 30–45° from your torso. Press the bar back up by extending your elbows, driving the load through your triceps. At the top, fully extend your arms.
Range of motion
Lower until the bar touches your lower chest with your elbows close to your sides. Full lockout at the top to complete the tricep contraction. This movement allows the heaviest loading of any tricep exercise, making it essential for building tricep strength and size.
7. Tricep Dips
Triceps brachii — bodyweight compound movement with high tricep activation
Set up
Stand between parallel dip bars and grip them. Jump up until your arms are straight and your weight is supported. To maximize tricep activation and minimize chest involvement, keep your torso upright — do not lean forward. Keep your elbows close to your body. Cross your ankles behind you.
Technique and form
Lower yourself by bending your elbows, keeping them tracking straight back — not flaring out to the sides. Your torso should remain as vertical as possible throughout. Lower until your upper arms are approximately parallel to the floor. Press back up by straightening your arms. At the top, fully extend your elbows for a complete tricep contraction. Once bodyweight becomes easy, add weight with a dip belt.
Range of motion
Lower until your upper arms are parallel to the floor — your elbows at approximately 90°. Full lockout at the top. The upright torso position is what distinguishes tricep dips from chest dips — maintain it throughout.
8. Overhead Tricep Extension
Triceps long head — the only exercise that fully stretches the long head, which crosses the shoulder joint
Set up
Sit or stand holding a single dumbbell with both hands cupped under the top plate. Raise the dumbbell overhead with arms fully extended. Alternatively use a cable with a rope attachment set to a low pulley — stand facing away from the machine and press overhead. Your upper arms should point straight up, close to your head, throughout the movement.
Technique and form
Lower the dumbbell behind your head by bending your elbows. Your upper arms remain stationary and vertical — only your forearms move. Lower until your elbows are fully bent and you feel a deep stretch in the back of your upper arms — the long head of the tricep is now fully stretched, which is uniquely achievable in the overhead position. Press the weight back up to full arm extension by contracting your triceps. Keep your core tight to prevent arching your lower back.
Range of motion
Lower until your elbows are fully flexed and you feel the stretch — typically when your forearms are past horizontal. Full extension at the top. The overhead position is critical for long head development because the long head crosses the shoulder joint and is only fully stretched when the arms are raised overhead.
9. Tricep Pushdown
Triceps lateral and medial heads — most popular tricep isolation exercise with constant cable tension
Set up
Attach a straight bar, EZ bar, or rope to a high cable pulley. Stand facing the machine and grip the attachment with an overhand grip (pronated). Keep your elbows pinned to your sides at approximately 90° — they should not move during the exercise. Lean forward very slightly from the hips for stability. Your upper arms stay fixed throughout.
Technique and form
Push the bar downward by extending your elbows. At the bottom of the movement, your arms should be fully straight. Squeeze your triceps hard at full extension — pause for a count. Return to the start position with full control. With the rope attachment, spread the handles apart at the bottom for extra peak contraction. The key mistake is allowing the elbows to drift forward during the movement, which incorporates shoulder extension and reduces the isolation of the triceps.
Range of motion
From approximately 90° elbow bend at the top to full elbow extension at the bottom. Do not allow the weight to travel upward past the point where your forearms are parallel to the floor — going higher than this places the tricep in a shortened position through the upper half of the movement and reduces the stimulus.
10. Skull Crusher (EZ Bar Lying Tricep Extension)
Triceps brachii (all three heads) — excellent for tricep size and definition with heavy loading potential
Set up
Lie on a flat bench holding an EZ bar (preferred over straight bar for wrist comfort) with both hands on the inner angled grips. Press the bar to arm’s length directly above your chest, as if setting up for a close-grip bench press. Your upper arms should remain perpendicular to your torso throughout — pointing straight up toward the ceiling.
Technique and form
Lower the bar toward your forehead (hence “skull crusher”) by bending only your elbows. Your upper arms remain completely stationary and vertical — they must not drift backward as this turns the exercise into a pullover and reduces tricep activation. Lower until the bar is just above your forehead or slightly behind your head. Press back up by extending your elbows until your arms are straight. Maintain complete control — this exercise’s name is a reminder of the consequences of losing it.
Range of motion
Elbows fully flexed at the bottom with the bar near your forehead, to full elbow extension at the top. The skull crusher effectively loads the triceps in both the stretched (bottom) and contracted (top) positions, making it one of the most complete tricep exercises for size development.
For maximum arm development, train biceps and triceps together in one session or on opposite ends of your workout week. Because the triceps are involved in all pressing movements (chest press, shoulder press, dips), they accumulate volume across your entire week — factor this in. For biceps, ensure you include at least one movement with the bicep in a stretched position (incline curl) and one with constant tension (cable curl). Arm size responds well to moderate-to-high rep ranges (10–15) and high frequency (training 2–3 times per week).
