Bigger, Stronger Arms: 5 Workouts That Actually Work

When it comes to building muscle, strong arms are at the top of the wish list for many. Whether you want to fill out your shirt sleeves or improve your performance in everyday activities, growing your biceps and triceps takes more than just a few random curls.

Let’s break down 5 workouts that will help you build size, strength, and definition in your arms—fast.

💪 1. Classic Bicep Curls (3 sets of 10–12 reps)

You can’t beat the basics. Use dumbbells or a barbell and focus on slow, controlled reps. Keep your elbows tucked in and squeeze at the top of each curl for maximum muscle activation.

Trainer Tip: Don’t swing! Momentum is the enemy of growth—keep it clean and controlled.

💥 2. Tricep Dips (3 sets of 10–15 reps)

You’re not growing your arms if you’re ignoring your triceps—they make up two-thirds of your upper arm! Dips are simple and effective. Use a bench, box, or dip bars to get started.

Modification: Too tough? Bend your knees and keep your feet on the ground to reduce intensity.

🔄 3. Hammer Curls (3 sets of 8–10 reps)

Hammer curls hit the brachialis, the muscle that sits beneath your biceps—and when it grows, it makes your arms look even thicker. Keep palms facing each other throughout the movement.

Bonus: This move also builds wrist and forearm strength.

🔥 4. Overhead Tricep Extensions (3 sets of 10–12 reps)

Grab one dumbbell with both hands and extend it overhead, then lower behind your head and back up. This move hits the long head of the triceps, helping build that horseshoe shape.

Go slow—especially when lowering the weight—to really stretch the muscle.

🧨 5. Close-Grip Push-Ups (3 sets to failure)

Push-ups don’t just work your chest—they're amazing for triceps too. Bring your hands closer together (under your shoulders or forming a diamond) to really target your arms.

Too easy? Elevate your feet or add a weighted vest.

Final Thoughts

Growing your arms is about consistency and smart programming—not just blasting curls every day. Focus on good form, progressive overload, and balancing biceps and triceps for full development.

💡 Want a custom workout plan to help grow those arms (and more)?
At HBR Personal Training, we’ll design a routine tailored to your goals and experience level. Schedule a free consult today and let’s build those gains together!