One of the first body parts that gets noticed are your arms. While arms are a relatively small muscle group in the body, they are the most coveted. The arm consists of two major muscles: the biceps brachii and the triceps brachii. When training arms, most people tend to forget about the triceps and focus on the biceps. However, without the triceps development, massive arms are not possible.

Here are some of the best exercises to target these muscle groups and develop your arms.

Best Exercises for Biceps

Exercise Sets/Reps
Barbell Curls 3 x 12
Spider Curls 3 x 8-12
Hammer Curls 4 x 10-15
Alternating Dumbbell Curls 3 x 10 (slow and controlled)
Chin-Ups 3 sets until failure

Best Exercises for Triceps

Exercise Sets/Reps
Dips 4 x 8-12
Triceps Rope Pulldowns 4 x 8-12
Skullcrushers 4 x 10 (heavy)
Triceps Pushdown Machine 3 sets until failure (superset with triceps kickbacks, light weight)

For each exercise try to increase the weight you are using for every workout by 1 to 5 pounds. At the same time, make sure you are able to maintain near-perfect form. Work on decreasing your rest breaks between sets on your higher volume sets. This will force your body to become more efficient at utilizing fuel. If you follow these steps, work hard, eat right, use the right supplements and sleep well, you will have massive arms in no time!

  • By Saquan Mitchell
    By Saquan Mitchell MuscleTech Ambassador

    Saquan began his athletic career in track and field up until graduating college, when he transitioned into bodybuilding.

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