Arm Workout: Biceps and Triceps for Bigger Arms
The triceps makes up two-thirds of the arm's volume, yet everyone focuses on the biceps. Here is how to train both intelligently for truly massive arms.
The truth about arm size
Everyone wants big arms, and almost everyone goes about it wrong. The obsession systematically goes to the biceps — the muscle you see in the mirror. But here's a fact few people absorb: the triceps makes up about two-thirds of the arm's total volume.
If your goal is massive arms, the triceps deserves at least as much attention as the biceps. It's simple math: a big arm is above all a big triceps.
Anatomy: what you're building
The biceps brachii has two heads (short and long) and flexes the elbow while supinating the forearm (rotating the palm up). Beneath it lies the brachialis, an often-forgotten muscle that, when developed, pushes the biceps up and increases the peak.
The triceps brachii has three heads (long, lateral, medial). The long head is the largest and needs overhead arm work to be fully stretched and worked.
The best biceps exercises
The barbell curl
The foundational exercise: it lets you load heavy and progress easily. Keep the elbows fixed by your sides and avoid any torso swing.
The incline dumbbell curl
With the arm behind the body thanks to the incline bench, the long head of the biceps is maximally stretched. It's one of the best mass builders for the biceps.
The hammer curl
Neutral grip (thumbs up), it targets the brachialis and brachioradialis (forearm). Essential for arm thickness viewed from the side.
The best triceps exercises
Dips
A heavy compound movement, dips intensely load all three heads of the triceps. Lean slightly forward to target the chest more, or stay upright to maximize the triceps.
Cable pushdown
Excellent for isolating and pumping the triceps. Keep the elbows tucked and fixed, fully extend the arms.
Overhead extension
With the arm vertical, this position stretches the long head of the triceps — the one that gives the most volume. Often neglected, yet a key to complete development.
A complete arm session
| Exercise | Sets | Reps | Target |
|---|---|---|---|
| Dips | 4 | 8-12 | Triceps |
| Barbell curl | 4 | 8-12 | Biceps |
| Cable pushdown | 3 | 10-15 | Triceps |
| Incline dumbbell curl | 3 | 10-12 | Biceps |
| Overhead extension | 3 | 10-15 | Triceps (long) |
| Hammer curl | 3 | 12-15 | Brachialis |
Notice the balance: as much volume for the triceps as for the biceps. That's what makes the difference in the long run.
The trap of excessive load
Mistake number one on arms: going too heavy. A curl with torso swing recruits the back and shoulders, not the biceps. A triceps extension with flaring elbows loses all its effectiveness.
The rule: lighten, control, feel. Arms are small muscles that respond to tension and range of motion, not ego. Control the lowering phase over 2 to 3 seconds and ensure a full range on every rep.
Do you need a dedicated arm day?
Not necessarily. Arms are already heavily worked during back exercises (biceps via pull-ups and rows) and chest exercises (triceps via presses). So you can:
- Add arm work at the end of a push/pull session
- Or dedicate a short specific session twice a week
In all cases, aim for at least 10 weekly sets per muscle, counting indirect work.
Summary
- The triceps = two-thirds of the arm: give it as much volume as the biceps
- Work the biceps in a stretch (incline curl) and the brachialis (hammer curl)
- Hit the long head of the triceps with overhead extensions
- Control beats load: no swing, full range of motion
- Aim for 10+ weekly sets per muscle, indirect work included
Massive arms aren't just about curls. Balance biceps and triceps, refine your execution, and the size will follow.
Frequently Asked Questions
Should you train biceps or triceps more?+
The triceps, because it makes up about two-thirds of the arm's volume. For big arms, you need to give it at least as much volume as the biceps, if not more. Most lifters do the opposite and limit their development.
How often should you train arms per week?+
Twice a week is optimal for most. Arms are already indirectly worked during back exercises (biceps) and chest exercises (triceps). Direct work twice a week, as a complement, is enough to make them progress without risk of overtraining.
Do arms grow from compound exercises?+
Partly. Pull-ups and rows heavily recruit the biceps, bench press and dips load the triceps. But for maximal development, direct isolation work (curls, extensions) remains necessary alongside the compounds.
Why aren't my biceps growing?+
Often from too much load at the expense of technique: a curl with momentum recruits the back and shoulders more than the biceps. Lighten, control the descent, and ensure a full range of motion. Also check that your weekly volume reaches at least 10 sets.
A strength training enthusiast for over 6 years, I write every article starting from meta-analyses and primary studies — not forums or sponsored magazines. Learn more