Your arms are one of the most visible parts of your physique. Having toned, defined biceps and triceps can really enhance the look of your physique. In this article, we will discuss some of the best arm exercises you can do to build beautiful biceps and tone your triceps for a gorgeous arm workout.
Bicep Exercises
The biceps are the front of the upper arm and give the arms that desirable rounded look. Focusing on bicep-specific exercises is key to sculpting beautifully shaped biceps. Here are Some best bicep exercises:
Barbell Curl
The barbell curl is a classic bicep builder that works both heads of the bicep muscle. Be gripping a barbell with an overhand, shoulder- range grip. Keep your back straight and elbows tucked in. Curl the barbell up by bending at the elbows, focusing on contracting the biceps at the top.
Dumbbell Curl
Dumbbell curls allow you to focus on each arm independently for better muscle activation. Stand holding a dumbbell in each hand with palms facing forward in a slightly supinated grip. Curl the weights up by bending at the elbows, squeezing the biceps at the top. Lower back down slowly.
Concentration Curl
Concentration curls target the inner head of the biceps for more defined peaks. Sit on a bench holding a dumbbell vertically with an underhand, pronated grip. Keep your upper arm stationary and curled the weight up by bending at the elbow. Lower back down under control.
Cable Curl
Cable curls allow you to do higher reps for better pump. Attach a straight or EZ-curl bar to the high pulley cable machine. Stand with bent knees and hinge at the hips keeping your back straight. Pull the bar to your chin area by bending at the elbows. Squeeze and lower back down.
Hammer Curl
Hammer curls focus on the brachialis muscle to add width to the biceps. Hold a dumbbell in each hand with triumphs facing each other. The weights up toward your shoulders by devoting at the elbows. Squeeze at the top and lower back down under control.
Tricep Exercises
The triceps make up two-thirds of the upper arm muscles. Focusing on tricep-specific exercises helps shape and define the entire arm. Here are some top tricep exercises:
Close-Grip Bench Press
The close-grip bench press hits the triceps hard. Lie with a shoulder-width overhand grip that’s about 6-12 inches closer than standard. Lower the bar to your chest and push back up, engaging the triceps.
Overhead Triceps Extension
Using a dumbbell or cable allows you to focus on each arm. Sit or stand holding a weight overhead with both hands. Keeping your upper arm stationary, extend the weight down and back up by straightening your elbows.
Triceps Dip
Bodyweight dips are a very effective triceps exercise. Sit on the edge of a bench or chair and place your hands slightly wider than shoulder-width behind you. Lower your body down by bending your elbows, then push back up engaging your triceps.
Lying Triceps Extension
Lying triceps extensions isolate the triceps and allow you to go heavy. Lie faceup on a bench holding a dumbbell or bar above your head with straight arms. Lower the weight down toward your head by bending your elbows, then straighten to contract the triceps.
Triceps Kickback
Triceps kickbacks target the lateral head. Bend at the hips with a slight knee bend keeping your back straight. Hold a dumbbell and raise your arm up so it’s parallel with the floor. Kick your arm back by straightening your elbow and squeeze. Return to start.
Full Arm Workouts
In addition to isolation moves, incorporate full arm workouts to fully stimulate bicep and tricep growth:
Chin Ups
Chin ups engage the entire arm, especially the biceps. Hang from a chin up bar palms facing you and pull yourself up by contracting your biceps until your chin is above the bar.
Push Ups
Push ups work the chest, shoulders and triceps. Get into a high plank position, hands slightly wider than shoulder-width. Bend your elbows to lower your body down until your chest nearly touches the floor. Push back up by straightening your arms.
Bodyweight Rows
Using only your bodyweight, rows challenge both the biceps and back muscles. Get in a high kneeling position holding onto a sturdy object for support. Keep your back flat and row your body up by bending your elbows and squeezing your shoulder blades. Slowly lower back down.
Planks with Pallof Presses
Attaching a cable rope handle to a low pulley, get into a high plank position with straight arms. Press one hand out to the side by rotating your arm and squeezing your triceps. Bring it back in and repeat on the other side in a rotational fashion for a challenging overall arm workout.
Nutrition for Arm Growth
In addition to focus arm training, paying attention to your nutrition will optimize muscle growth in your biceps and triceps. Aim to:
Eat in a Calorie Surplus
To build muscle, your body needs to be in an anabolic, or muscle-building state. Make sure you are eating more calories than you burn each day, with a surplus of 250-500 calories being ideal. Track your intake to ensure sufficient calories.
Eat Plenty of Protein
Aim for 1-1.5g of protein per pound of bodyweight daily from sources like chicken, fish, eggs, dairy and plant-based proteins. This provides your body with the amino acids needed for muscle protein synthesis.
Consume Carbs and Fats too
Don’t skimp on carbs and fats. Carbs provide energy for intense arm workouts while essential fats support hormone production and overall health. Include whole grains, starchy veggies, nuts, seeds and healthy oils in your diet.
Stay Hydrated
Drinking enough water is important for muscle growth and recovery. Shoot for half your bodyweight in ounces daily. Water also helps deliver nutrients to muscles and flush out waste products from training.
Incorporate Arm Training 2-3 Times Per Week
To see continual gains in your biceps and triceps size and definition, train your arms with focus 2-3 non-consecutive times per week. Sample arm split:
Monday: Biceps and Back
- Barbell curls
- Chin ups
- Rows
- Hammer curls
Wednesday: Chest and Triceps
- Bench press
- Overhead triceps extensions
- Dips
- Push ups
Friday: Shoulders and Arms
- Overhead press
- Lateral raises
- Triceps kickbacks
- Concentration curls
Alternatively, combine arm work into full body routines performed 3 times per week. No matter the split, thoroughly warm up the arms and use correct form. Progressive overload through increased weight or reps over time also drives new growth. Give your arms 48 hours between intense workouts to fully recover.
Key Tips for Building Beautiful Arms
To summarize the keys to sculpting gorgeous toned biceps and triceps:
- Focus on compound and isolation exercises that thoroughly target each arm muscle
- Train arms with intensity 2-3 times per week allowing for recovery
- Eat in a small calorie surplus, prioritizing protein and whole foods
- Consume ample carbs and fats for energy and hormone production
- Stay hydrated by drinking half your bodyweight in ounces of water daily
- Gradually increase weight or reps over time through progressive overload
- Allow muscles to fully recover between intense arm sessions
- Be patient – arm growth requires consistency over several months of focused training and nutrition.
Sticking to these effective arm workout strategies and giving your biceps and triceps the targeted attention they need will have your arms looking beautifully toned and defined in no time. Make arm training a priority to sculpt gorgeous guns and enhance your physique.