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INTRODUCTION
There’s artistry to proper arm training. The bodybuilder is both paint-
er and muse; sculptor and stone. Whether you want to don a pair of
posing trunks and step on stage or are just trying to look a bit better
at the beach, you need an arm training routine that works — and the
knowledge to apply it properly.

Well-developed arms can steal the show and help you perform bet-
ter as an athlete. In many ways, they’re the very foundation of your
relationship with weight training. At some point during your forma-
tive years, your parents may have held a camera up and said, “make a
muscle.”

What did you do? You threw up the guns, of course. This guide will
teach you how to craft a pair of arms that turn heads and drop jaws.
Here’s how to get ahead in the arms race.

01
SETTING EXPECTATIONS
Before you dive in, know this: There’s no perfect arm training rou-
tine. Arnold Schwarzenegger himself could pen you a workout and it
wouldn’t automatically grant you the same gains that made him one
of bodybuilding’s all-time greats.

Your training matters in the same way that the engine in a car and the
design of its chassis affect its driver’s performance on the road. But
you can’t get from 0 to 60 with no gas in the tank, and you can’t race
in Formula 1 if you don’t know how to drive.

How you fuel your body, and your outside-the-weight-room skills and
habits, matter as much, if not more, than which arm exercises you per-
form on a weekly basis. As they say in Top Gun, “it’s not the plane — it’s
the pilot.”

WHAT YOU STAND TO GAIN

How fast you put on muscle will depend greatly on not only having the
right arm workout, but your dietary habits, recovery, genetics, and es-
pecially your “training age” — how long you’ve been hitting the weights
in the first place.

As a beginner,
beginner you are absolutely primed to pack on beef like you work
at a butcher shop. First-time trainees often see pounds of muscle add-
ed to their frames over several weeks of hard training.

02
LET’S GET STARTED
If you have gym experience already, even years of it, you can still make
gains. They’ll just come at a slower pace since your body isn’t as sensi-
tive to the stimulus of resistance training as it once was. You can gen-
erally expect to see a visible difference in your arm size over several
months with the right routine in your pocket.

So, by all means, tear through this guide. Develop a comprehensive

understanding of your own anatomy. Choose the right tools for the
job. Apply nifty training hacks to your favorite curls and presses. Know,
though, that your workouts are only one piece of the puzzle. Heck, a
portion of your results are determined by your genetics.

But that’s no reason to throw in the towel or never even start. If you
want the best real-world results you can get, remember to work just as
diligently outside the gym as you do with the dumbbells in your hands.

03
05 The Anatomy Of Your Arms

08 Arm Training Principles

15 Arm Workouts

22 Arm Training Hacks

26 A Word On Nutrition

04
THE ANATOMY OF YOUR ARMS
At a glance, your arms are about as straightforward as muscles get. But there’s a lot
more going on under the skin than you might realize. Before you hit the weights, hit the
books. Knowing the ins and outs of your anatomy will help you understand the “why”
behind the principles that drive successful arm training.

BICEPS
Your biceps are the quintessential
mirror muscle. They’re located on the
anterior (or front) compartment of
the humerus (that’s the front part of
the upper arm, between your elbow
and your shoulder) and are technically
made up of three distinct tissues.

The biceps brachii are the bulbous,

meaty tissue that you see when body-
builders flex their arms on stage. Their
primary function is to bend the elbow,
but the biceps are technically
triarticular — they act on three
different joints.

Since the tissue crosses both the shoulder and elbow joints, your biceps can rotate
your forearm and even help lift your entire arm upward. This quality strongly affects
which curls work best for biceps growth, which you’ll see later on.

You also have a brachialis muscle, which sits underneath your biceps proper. This tis-
sue only crosses the elbow joint, which technically makes it the prime mover for elbow
flexion. However, you can’t really “see” your brachialis superficially in the way your bi-
ceps pop out when you flex. That said, you still have to train it.

The long, slender, and often-overlooked coracobrachialis exists on the inside of your
upper arm and assists the biceps and brachialis with elbow flexion at various angles. It
merits a mention, but the coracobrachialis isn’t large or pronounced enough to worry
about when you train your arms.

05
TRICEPS
“Out of sight, out of mind” does not apply when it comes to arm training.
Your triceps are a three-pronged (hence, “tri”-ceps, denoting the muscle’s
three heads) muscle that sit on the back of your upper arm. They make up
60 percent or more of the overall mass of your arm, though.

Your triceps perform elbow extension, opposing the role of the biceps bra-
chii and brachialis muscles. The long head of the triceps actually crosses
the shoulder joint as well — this means it can assist in bringing your arm
back down to your side from overhead.

Despite being a smaller muscle that mostly acts on the elbow joint
alone, your triceps brachii (and your biceps, too) are made up of most-
ly Type II, fast-twitch muscle fibers. (1) Your arms have a surprising
amount of potential power output, which is worth taking into account
when you train them.

06
FOREARMS
Venture below the elbow and things start to get complicated. The mus-
culature of your forearms is complex, to say the least. There aren’t sim-
ply two big muscles to worry about. You’ve got major players like the
brachioradialis, which assists the brachialis muscle of the upper arm.

Then there’s the pronator teres, flexor carpi radialis, abductor pollicis
brevis, extensor digitorum communis, and so on. And that’s before you
get into the intricate structures of your wrists and hands.

Why are there so many more muscles in your forearm? Well, your fore-
arms are made up of two main bones, the radius and the ulna. They
rotate over one another, allowing you to twist and turn your wrist as
needed. The more unique ways you can move a part of your body, the
more individual muscles you’ll need to perform those tasks.

For practical, training-oriented purposes, you don’t need to know all

the ins and outs of your forearms. Most forearm training will involve
bending or extending your wrists or crushing something in your palm
isometrically.
07
ARM TRAINING PRINCIPLES
Your skeletal muscles all require a combination of mechanical tension,
metabolic stress, and tissue damage to elicit muscular hypertrophy;
the growth you’re after.

If you’re trying to grow your arms as much as possible, your plan of

attack should be tactical and specific. This means understanding
proper programming and exercise selection. To get there, you’re going
to have to dive into some scientific research and know how to apply it.
Here are some evidence-based recommendations for optimizing your
arm training.

08
INTENSITY
Colloquially, intensity can refer to, well, how hardcore you are in the gym, bro.
Coaches and clinicians on the other hand specifically define intensity as either a
relative percentage of your 1-rep max or your proximity to muscular failure. Both
definitions are relevant to arm training.

Research generally indicates that high-intensity training (as in, taking each set
to or in close proximity to muscular failure) isn’t a strict prerequisite for muscle
growth. (2) However, there are caveats:

“When it comes to trained individuals … muscle failure at [low intensities] might

be an interesting strategy for maximizing muscle hypertrophy.” (3)

“As long as the intensity reaches an alleged threshold, muscle hypertrophy is

similar …” (4)
The data seems to indicate that you should be
putting in a lot of effort on a set-by-set ba-
sis on arm day, especially if you’re working
in higher rep ranges. If you’re lifting heavi-
er (think barbell curl or close-grip bench
press), the extra mechanical tension
will likely make up the difference.

Arm workouts are particular-

ly well-suited for high-intensity
training, since most curls and
extensions are single-joint ex-
ercises performed without
complicated techniques.
You can push yourself to
the breaking point without
worrying about your form
becoming as much of a
risk factor.

09
VOLUME
More isn’t always more when it comes to making
muscle gains, especially when you’re trying to grow
your arms. If you’ve been spinning your wheels in the
weight room, pouring on volume to no avail, it might
be time to pump the brakes and take a differ-
ent approach.
Modern scientific recommendations on
the “optimal” weekly training volume
(measured in the number of challeng-
ing sets per muscle group) fall between
10 and 20 sets. (5) However, not all sets
are created equal. Meta-analytic re-
search on high-volume training spins
an interesting tale:

“Each additional set [beyond the first]

was associated with an increase in …
percentage gain by .037%” (5)

The authors’ work also demonstrat-

ed a pattern of diminishing returns.
Mindlessly adding training volume
— what some coaches call “junk
volume,” or work that makes you
tired but isn’t exactly productive for
muscle growth — won’t yield more
results. It may even start to reduce
your gains over time.
So, to put a bow on all this in-
formation: Your optimal arm
training volume likely lies
between 10 and 20 weekly
sets for both your biceps and
triceps, divided across however
many weekly workouts you prefer.
More sets aren’t necessarily better,
especially if all that extra work nega-
tively impacts how much effort you put
into each individual set.
10
FREQUENCY
Resistance training and muscle growth have a dose-response relationship; “ap-
plying” a weight training workout to your arms encourages them to grow. So,
what happens when you kick up the dosages? Will hitting your arms four times a
week cause them to grow four times as much?

Not exactly. Most research indicates that training a muscle more than once per
week is the ideal “dosage:”

“... The major muscle groups should be trained at least twice a week to maximize
muscle growth.” (6).

You can grow your arms quite well by hitting them directly twice per week. Three
weekly workouts are probably fine, but remember, your arms get some love when
you train your upper body, too.

11
EQUIPMENT
Progressive overload is the driving force be-
hind long-term muscle growth. If you want
bigger and bigger arms, you have to hit
the iron harder and harder over time. Free
weights reign supreme for steady increases
in load, but they also leave a lot to be desired
for arm training.

Barbells and dumbbells require you to move

against the downward force of gravity. Ca-
bles open up a wide array of exercise options
and provide consistent, smooth tension to
the target muscle. Machines provide lots of
external control so you don’t have to worry
about stabilizing the object you’re lifting.

Your arm training should include a mix of dif-

ferent types of equipment. Start with a heavy,
free-weight movement, and gradually move
towards cables and machines as you tire out.

EXERCISE SELECTION
In the world of bodybuilding, no movement
is mandatory — but the right exercise can
make all the difference in the world. Your ar-
senal of arm exercises should be comfortable
and sustainable, but they also need to assault
the target muscle from all angles.

Here’s a short list of solid arm movements if

you’re looking to build your own program or
make a substitution, as well as the science
behind how to pick the right biceps and tri-
ceps exercises:

12
BICEPS EXERCISES
• Barbell Curl
• Dumbbell Curl (seated or standing)
• Cable Curl (straight bar or rope)
• Incline Dumbbell Curl
• Spider Curl
• Concentration Curl
• Hammer Curl (dumbell or rope
• Reverse Curl (dumbbell or barbell)
• Zottman Curl
• Drag Curl
• Inverted Row (underhand grip)
• Barbell Row (underhand grip)
• Chin-Up

TRICEPS EXERCISES
• Cable Pressdown (bar or rope)
• Overhead Extension (rope or dumb-
bell)
• Skull Crusher (barbell or dumbbell)
• Kickback (dumbbell or cable)
• Cable Single-Arm Extension (rope or
handle)
• Push-Up
• Close-Grip Bench Press
• Dip (weighted or unweighted)

The best arm workouts contain movements that place your arm in alignment
with, in front of, and behind your torso. These postures will stretch the tissues dif-
ferently and challenge your biceps and triceps in unique ways. (7)(8)

So, your arm workouts should include exercises that place your arm in a variety of
positions relative to your torso. Curling or pressing only with your arm at your side
means leaving gains on the table.

13
PUTTING IT ALL TOGETHER
There’s a surprising amount of science behind optimized arm training; it’s more
than just hitting up the dumbbell rack and curling until you can’t lift your arms.
However, gains aren’t made in the lab. To put theory into practice, your arm work-
• Take most sets to the brink of muscular failure, and occasionally a little bit be-
yond.
• Focus on quality over quantity when it comes to volume, between 10 and 20
total sets per week. Start on the low end and work your way up.
• Train your arms directly two times per week. Three times is fine if you want to
divide your volume up even further to shorten your workouts.
• Use a variety of different implements. Include at least one heavy, free-weight
exercise for your biceps and triceps. Use cables and machines for more unique
movements.
• Mix in curling exercises that place your arms both behind and in front of your
torso. For your triceps, perform extensions or presses with your arm tucked to
your sides and over your head.
The ideal arm training routine hits all of these beats and organizes your exercises such
that your workouts are both efficient and electric. If you don’t want to do that legwork
yourself, you’re in luck:
14
ARM WORKOUTS

15
ARM ASSAULT DAY 1
This workout plan is all but guaranteed to have you sizing up your T-shirts. It’s
aimed at those who are committed to building serious, skin-tearing biceps and
triceps.

The exercises, sets, reps, and rest times are all steeped in vetted scientific evi-
dence. This isn’t your high school arm workout — it pairs science and savagery
to gift you the guns you’ve always wanted.

The first day of the Arm Assault splits your session into two halves, each focus-
ing on either your biceps or triceps. You can hit your biceps first or vice-versa
depending on which muscle you think needs more attention and energy.

There are also movement substitutions available for most exercises. Find which
exercise feels best and hammer it hard.

THE WORKOUT
Exercise Sets Reps Rest Time Exercise Substitutions

Barbell Cheat Curl 3 6-8 60-90 seconds Dumbbell Curl

Cable Rope Hammer Curl 2 8-10 45-60 seconds Preacher Curl or Spider Curl

Incline Dumbbell Curl 2 10-12 45-60 seconds Barbell Drag Curl

Close-Grip Bench Press 3 6-8 90-120 seconds Weighted Dip or Weighted Push-Up

EZ-Bar Pushdown 2 8-10 45-60 seconds Rope Cable Pushdown

EZ-Bar Cable Overhead Extension 2 12-15 45-60 seconds Single-Arm Cable Overhead Extension
or Overhead Dumbbell Extension

16
ARM ASSAULT DAY 2
Your second arm day takes a lean-and-mean approach. Supersets will save you
time in the weight room and toast your arms as well. Your exercise pairings are
designed to be performed back-to-back without requiring a lot of equipment or
floor space. `

You’ll also hit up some direct forearm work to ensure your arms grow
proportionately.

THE
`
WORKOUT
Exercise Sets Reps Rest Time Exercise Substitutions

Seated Dumbbell Hammer Curl Superset 2 6-8 120 seconds JM Press

With Close-Grip Bench Press
Straight-Bar Cable Pressdown Superset 2 15 120 seconds None
With Cable Curl
EZ-Bar Skull Crusher Superset 2 21s* 45-60 seconds None
With Standing Dumbbell Curl “21s”
Barbell Wrist Curl 2 15-20 30-45 seconds Cable Wrist Curl

Barbell Wrist Extension 2 15-20 30-45 seconds Cable Wrist Extension

*Note: Perform 7 reps from the bottom to halfway up; perform 7 more reps from
the mid-point of the lift to your shoulders; finish the set with 7 full-range-of-
motion reps. That’s one set.

17
HOW TO PROGRESS
Putting inches on your arms will take time, effort, and consistency. You’ll also
need to ensure that you’re continuously providing yourself with enough of a chal-
lenge to stimulate muscle growth in the first place.

Adding progressive overload to your arm workouts isn’t as “simple” as it would be

for your legs or back; muscle groups that can move large amounts of weight eas-
ily. You can’t repeatedly add five pounds each week to your curls and pressdowns
without hitting a wall pretty quick.

Instead, follow this progression hierarchy. You can push any of these variables
over time to keep your workouts relevant:

• Intensity: Try to add weight to at least one biceps or triceps exercise every 1-2
weeks.
• Volume: Tack on another 1-2 reps each week to at least one movement. Once
you’re performing double the original number of prescribed reps, up the weight
and start again.
• Density: Condense your workouts by reducing your rest times each week by
10-second increments.
• Tempo: Intentionally slow down the eccentric phases of each rep you perform.
If you can perform 5-second eccentrics on every repetition, you can probably
add a bit of weight.

QUICK TIP
Remember that you don’t have to add weight, sets, or reps to your workout every
single week. Performing the same set-rep scheme twice in a row doesn’t mean
that the second session provided no hypertrophic value. Just make sure that you
aren’t stagnating at the same levels for weeks or months at a time.

18
DUMBBELL-ONLY ARM WORKOUT
No matter what your tools of the trade are, the rules for muscular hypertrophy
are the same — work hard enough, rest adequately, and push yourself over time.
Whether you’re riding the gain train with the barbell or a pair of dumbbells is
entirely up to you.

If you’re interested in the latter, this dumbbell-only arm workout will have you
feeling the burn, and the subsequent soreness the next morning, or your money
back.

THE WORKOUT
Dumbbells are great for hypertrophy because they allow you to work each arm
independently. With a barbell, your dominant arm may take some of the tension
away from your weaker side that needs it more. You can circumvent this and
ensure maximum stimulation, and thus maximal growth, by working with inde-
pendent loads.

Exercise Sets Reps Rest Time Exercise Substitutions

Dumbbell Cheat Curl 3 6 60-90 seconds None

Incline Hammer Curl 3 8-10 60-90 seconds None

Dumbbell Spider Curl* * * 60-90 seconds None

Dumbbell Floor Press 3 3-8 60-90 seconds None

Dumbbell Overhead Extension 4 10-12 60-90 seconds None

Dumbbell Kickback 2 12-15 60-90 seconds None

*Note: Perform spider curls as a cluster set taken to failure.

19
KETTLEBELL-ONLY ARM WORKOUT
Make no mistake, kettlebells are great for a lot of things. Comprehensive, opti-
mized arm training just isn’t one of them. That doesn’t mean you can give up
on your dreams of loading up those guns if all you have access to is a couple of
kettlebells. You’ll just have to get a little creative about it.

THE WORKOUT
To effectively train your arms with kettlebells, you’ll have to put a new spin on
many of the mainstay, dumbbell-oriented exercises you know and love. Adjust-
ing your setup (particularly your hand position) can breathe new life into old
favorites. Try this workout on for size:

Exercise Sets Reps Rest Time Exercise Substitutions

Kettlebell Concentration Curl 3 12 60-90 seconds None

Kettlebell Skull Crusher 3 12 60-90 seconds None

Kettlebell Hammer Curl* 3 10 60-90 seconds None

Kettlebell Narrow-Grip Press 3 10 60-90 seconds None

Kettlebell Incline Biceps Curl 3 15 60-90 seconds None

Kettlebell Seated Overhead Triceps Extension 3 12 60-90 seconds None

*Note: Hold the kettlebell with a neutral grip for your hammer curls, and
squeeze the bell side (as opposed to the handles) for your skull crushers.

20
BODYWEIGHT ARM WORKOUT
Anyone who tells you that you need a gym membership to build your arms is
lying. While you may not grow a pair of pythons that would make Arnold blush,
you can still pack on some muscle without ever touching a barbell or cable
machine, especially if you’re a beginner.

THE WORKOUT
When it comes to calisthenics and muscle growth, the key is leverage. More spe-
cifically, compromising your leverage as much as possible, so you’re utilizing as
much of your own weight as you can for a sort of pseudo-overload.

Hit this workout twice per week to start, focusing on reducing rest times and
stressing your eccentric tempo to drive progress. We’ve included both a begin-
ner and advanced option so you can tailor your training specifically to your
fitness level.

Exercise Sets Reps Rest Time Exercise Substitutions

Diamond Push-Up 3 at RPE 8 120 seconds Decline Push-Up

Inverted Row 3 at RPE 8 90 seconds Chin-Up

Wall Elbow Extension 2 To failure 60 seconds Weighted Chair Dip

Weighted Inverted Row 2 To failure 60 seconds Weighted Chin-Up

21
ARM TRAINING HACKS
You shouldn’t have to stumble and fumble through your arm workouts. Arm gains
are there for the taking — if you know how to properly train for them. Applying
the right training “hacks” can turn your workout intensity up a notch, ensuring
you squeeze every last drop of value from each set.

1. TRAIN THEM FIRST

• If arm growth is your first priority, your arm workouts should be the first thing
you do when you set foot in the gym. It may feel odd if you’re used to heading
straight for the squat rack or deadlift platform, but it’ll pay dividends long-
term.

• You’re strongest and have the most mental focus at the beginning of your
workout. (9) Applying that energy to your arm training should result in high-
er-quality arm training overall.

22
2. GET THE RIGHT GRIP
• The right grip or hand position can salvage an otherwise-awkward move-
ment or elevate an exercise you enjoy from “good” to “great.” For example, if
you perform your triceps pressdowns with a standard rope, your torso or legs
can inhibit a full range of motion at the elbow.

• When performing standard biceps curls, gripping the handle of a dumbbell

such that more of the handle is visible toward your midline (where your hand
is in contact with the outside pair of plates) will force your biceps to work
harder to keep your wrists supinated.

• Tiny adjustments to your grip can add up to serious gains over time, so it’s
worth going through some brief trial and error when you try out new move-
ments.

3. GO HEAVIER THAN YOU THINK

• Your arms may be smaller than some of the other muscles on your body, but
that’s no reason to go easy on them. In fact, you might want to turn up the
heat a bit more than you think. Your arms contain a decent number of fast-
twitch muscle fibers, making them well-suited to heavier, more forceful repe-
titions. (1)(3)

• Further, repeatedly training to failure on large compound exercises like

squats or deadlifts can burn you out quick, but single-joint arm exercises
don’t incur nearly as much systemic fatigue.

23
4. CHEAT, CORRECTLY
• Extended eccentric, or lowering, phases have their place in most well-de-
signed training plans. For the arms, emphasizing the lowering portion can
spur all kinds of new growth, but only if you do it properly.

• Heavy eccentrics have been shown to elicit strong hypertrophic responses

and, some papers argue, are integral for muscle growth in the first place. (10)
(8) So, don’t be afraid to use a bit of body English to get the last few reps up
on your heaviest curls and extensions — and then fight the weight as you
bring it back down.

5. CHALLENGE YOUR GRIP

• To build forearms that Popeye would envy, you need to do more than flick
your wrists back and forth with a dumbbell in hand. Some small adjustments
to movements that already exist in your workouts can bring your forearms
into the limelight in a unique way, adding size and strength simultaneously.

• For instance, exercises like the hammer curl and reverse curl involve your
forearm muscles directly. You can also unwrap your thumbs while performing
certain curls, which forces your forearms to contract harder to keep your fin-
gers wrapped around the handle.

• You may also try wrapping a towel around the shaft of a barbell — a thicker
bar means more work for your forearms.

24
6. USE SUPERSETS
• Your arms are the perfect candidate for the time-saving, skin-tearing blitz
of supersets. Both of the major upper arm muscles act on the elbow joint in
opposite directions; while your biceps contract, your triceps lengthen, and
vice-versa.

• Arm exercises often require limited equipment and are easy to set up, which
makes them great candidates for supersetting as well. Since your biceps and
triceps perform opposing functions, hitting them back-to-back with no rest
won’t compromise your performance very much, but it will save you a tre-
mendous amount of time in the weight room.

25
A WORD ON NUTRITION
Like a car with no gas in the tank, you won’t be able to reach your goals if you
don’t fuel your body properly — no matter how well put-together your arm work-
outs are. Proper nutrition enables you to reap the benefits of resistance training
in the first place.

If you want the most bang for your arm-training buck, make sure you’re hitting
these nutritional benchmarks:
• A caloric surplus isn’t strictly necessary to build muscle, especially if you’re a
complete beginner, but will guarantee that you put on the most mass possible
over time. (11)
• You’ll need adequate protein to recover from your workouts and build new
muscle tissue — aim for about one gram per pound of body weight to be safe.
• Carbohydrates will give you the energy you need to crush a bout of high-vol-
ume resistance training. (12) They aren’t strictly mandatory, but 1.5-2 grams of
carbohydrate per pound of body weight should be more than enough to keep
you pumping.
• Consider a few supplements as well: whey protein powder and creatine mono-
hydrate are widely used by bodybuilders to complement their nutrition plans.
(13)
• A good pre-workout can improve your energy in the gym and help you focus a
bit better, especially if it contains ingredients like caffeine or beta-alanine. (14)

26
GUNS BLAZING
Arms are more than vanity muscles. They help you do everything from throw a
punch to pull a deadlift to give one heck of a good hug.

But, also, who doesn’t want a pair of sculpted guns that can go the distance and
look the part? Whether you train for form or function, you need an arm workout
that is focused and ferocious. With this guide in your pocket, you’re armed to the
teeth.

27
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