Make Your Arms Pop

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.
MuscleTech Staff
MuscleTech Staff
saquan mitchell biceps feature

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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

ExerciseSets/Reps
Barbell Curls3 x 12
Spider Curls3 x 8-12
Hammer Curls4 x 10-15
Alternating Dumbbell Curls3 x 10 (slow and controlled)
Chin-Ups3 sets until failure

BEST EXERCISES FOR TRICEPS

ExerciseSets/Reps
Dips4 x 8-12
Triceps Rope Pulldowns4 x 8-12
Skullcrushers4 x 10 (heavy)
Triceps Pushdown Machine3 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
MUSCLETECH AMBASSADOR