Ultimate Guide to Arm Training: Best Exercises, Tips, and Workouts for Stronger Arms

Olmo Raposo
Sep 3, 2024
4 min read

1. Muscles That Make Up the Arms

The arms are composed of several key muscle groups, each responsible for various movements and functions:

Biceps Brachii: The biceps are located on the front of the upper arm and consist of two heads: the short head and the long head. They are primarily responsible for elbow flexion (bending the arm) and play a significant role in exercises like curls.
Triceps Brachii: The triceps are located on the back of the upper arm and consist of three heads: the long head, lateral head, and medial head. They are responsible for elbow extension (straightening the arm) and are engaged in exercises like tricep dips and pushdowns.
Brachialis: Located underneath the biceps, the brachialis assists in elbow flexion and helps to add thickness to the upper arm.
Forearm Muscles: The forearms are made up of several muscles that control wrist movement and grip strength. Key muscles include the flexor carpi radialis, flexor carpi ulnaris, and brachioradialis.

2. Key Considerations for Arm Training

To effectively train your arms, keep the following points in mind:

Mind-Muscle Connection: Focus on feeling the targeted muscles during each exercise. This connection can improve muscle activation, leading to better development.
Full Range of Motion: Use a full range of motion in your exercises to engage all muscle fibers and promote balanced development.
Variety in Training: Incorporate a mix of compound and isolation exercises to fully develop all parts of the arms.

3. Dividing Your Arm Workout

To ensure comprehensive arm development, divide your workout to target each muscle group:

Biceps:
- Exercises: Barbell curls, hammer curls, concentration curls.
- Muscles Worked: Biceps brachii, brachialis.
- Tip: Keep your elbows close to your body during curls to maximize bicep engagement.
Triceps:
- Exercises: Tricep dips, overhead tricep extensions, tricep pushdowns.
- Muscles Worked: Triceps brachii.
- Tip: Focus on fully extending your arms at the top of each movement to engage all three heads of the triceps.
Forearms:
- Exercises: Wrist curls, reverse wrist curls, farmer's walks.
- Muscles Worked: Flexor carpi radialis, flexor carpi ulnaris, brachioradialis.
- Tip: Incorporate grip-strengthening exercises to develop the forearms effectively.

4. Specific Warm-Up for Arm Training

Warming up your arms is crucial to prevent injury and prepare the muscles for intense exercise:

Arm Circles: 2 sets of 15 circles forward and 15 backward.
- Benefit: Increases blood flow to the arms and enhances shoulder mobility.
Light Resistance Band Curls: 2 sets of 15-20 reps.
- Benefit: Activates the biceps and warms up the elbow joints.
Tricep Extensions with Light Weight: 2 sets of 15-20 reps.
- Benefit: Prepares the triceps for heavier lifts by gently activating the muscles.

5. Key Exercises to Start Your Arm Workout

Starting with compound movements helps to engage multiple muscle groups and lift heavier weights:

Barbell Curls: 4 sets of 6-8 reps, 2-3 minutes of rest.
- Why do it: Barbell curls are a staple exercise for building bicep mass and strength, targeting both heads of the biceps.
Tricep Dips: 4 sets of 6-8 reps, 2-3 minutes of rest.
- Why do it: Tricep dips are a compound movement that engages the entire triceps, helping to build overall arm strength.
Hammer Curls: 4 sets of 10-12 reps, 90 seconds of rest.
- Why do it: Hammer curls target the brachialis and brachioradialis, adding thickness to the arms and improving forearm strength.

6. Recommended Arm Workout

Here’s an example of a detailed arm workout:

Warm-Up

Arm Circles: 2 sets of 15 circles forward and 15 backward.
Light Resistance Band Curls: 2 sets of 15-20 reps.
Tricep Extensions with Light Weight: 2 sets of 15-20 reps.

Main Exercises

Barbell Curls
- Sets: 4
- Reps: 6-8
- Rest: 2-3 minutes
- Tip: Keep your back straight and avoid swinging the bar to maintain tension on the biceps.
Tricep Dips
- Sets: 4
- Reps: 6-8
- Rest: 2-3 minutes
- Tip: Lower yourself until your elbows are at a 90-degree angle to fully engage the triceps.
Hammer Curls
- Sets: 4
- Reps: 10-12
- Rest: 90 seconds
- Tip: Keep your wrists neutral and elbows close to your body for maximum brachialis activation.
Overhead Tricep Extensions
- Sets: 3
- Reps: 12-15
- Rest: 60-90 seconds
- Tip: Focus on fully extending your arms at the top of the movement to engage the triceps effectively.
Concentration Curls
- Sets: 3
- Reps: 12-15
- Rest: 60-90 seconds
- Tip: Perform these curls slowly and with control to maximize the bicep contraction.
Tricep Pushdowns
- Sets: 4
- Reps: 12-15
- Rest: 60 seconds
- Tip: Keep your elbows close to your body and fully extend your arms at the bottom of the movement.

7. Recommended Stretches After the Workout

Finish your arm workout with stretches to enhance flexibility and recovery:

Bicep Stretch Against Wall: 30 seconds per arm. Place your palm against a wall with your arm straight and rotate your body away to stretch the biceps.
Overhead Tricep Stretch: 30 seconds per arm. Reach one arm overhead, bend the elbow, and use the other hand to gently pull the elbow towards your head to stretch the triceps.
Forearm Flexor Stretch: 30 seconds per arm. Extend one arm in front of you, palm facing up, and gently pull back on your fingers with the other hand to stretch the forearm flexors.

Final Considerations

This arm workout is designed to target all major muscle groups in the arms, promoting balanced development and strength. Performing this workout once or twice a week can lead to significant improvements in arm size, strength, and definition. Always warm up properly before starting and stretch afterward to promote recovery and prevent injuries.

Call to Action: Ready to take your arm training to the next level? Contact us today for a personalized workout plan tailored to your goals!