12 must-try exercises for your arm workout

Biceps may get all the attention (excuse us while we cut the sleeves off our t-shirts), but there’s more to your arms than that signature flex.

Your triceps – which help fill out those sleeves – and your brachialis – the muscle responsible for flexing the elbow and forearm – need work, too. That’s why a good arm workout should include a mix of isolation and compound lifts to hit your arms from every angle.

In this guide, we’ll take you through some of the best arm exercises to nail your goals, plus practical tips to take your results over the top. You’ll be carrying the groceries and crushing those big lifts in no time.

Ready to grow those arms? Let’s get to it.

What muscles make up your arms?

For every push, pull, lift and carry you do, you’re activating a group of muscles that work together as one unit. Let’s break it down.

Biceps brachii
The biceps brachii is the muscle everyone notices first. Sitting on the front of your upper arm, it has two heads (long and short) that cross both the shoulder and elbow joints. Beyond looking impressive, the biceps brachii are key for elbow flexion and forearm supination (turning your palm upward).

Brachialis
It flexes your forearm and elbow, but the brachialis could also be the secret ingredient for bigger arms. Even though it’s hidden beneath the biceps, when developed, the brachialis pushes your biceps upward, making your arms look even stronger.

Triceps brachii
You’ll find the triceps brachii on the flip side of your arm, which actually takes up about two-thirds of your upper arm mass. It’s made up of three heads – long, lateral and medial – that extend from the shoulder blade and upper arm down to the elbow.

The triceps are responsible for elbow extension (straightening your arm), which means they’re crucial for everything from pressing exercises to pushing open a heavy door.

Now that you’ve got an understanding of what your arms are made of, let’s dive into your arm workout routine to build serious strength.

1. Chin-up
What’s the difference between a chin-up and a pull-up? The chin-up activates more of your biceps and pecs, and should be a mainstay of your arm workouts.

How to do it:

1. Grip a bar with palms facing toward you and your hands shoulder-width apart.

2. Pull your chest to the bar, focusing on feeling the squeeze in your biceps and back.

3. Lower yourself slowly back to the starting position.

2. Push-up
The triceps are a key muscle group in this classic move – check out our ultimate push-up guide if you’re looking for more challenging variations. If you need to dial down the difficulty, you can perform this move on your knees.

How to do it:

1. Set up in a plank position with your hands shoulder-width apart directly underneath your shoulders.

2. Ensure your head is neutral – aligned with your spine – and your elbows aren’t flared out to the side.

3. Bend at the elbows to slowly lower your chest down toward the ground.

4. Push up away from the floor, raising your chest up until your arms are fully extended.

3. Diamond push-up
This push-up variation places a bigger emphasis on the triceps to supercharge the back of your arms.

How to do it:

1. Start in a similar position to the push-up, but place your hands together directly under the middle of your chest.

2. Bring your index fingers and thumbs together to form a diamond shape.

3. Keeping your elbows close to your sides, lower your torso down until your chest meets your hands.

4. Push back up and repeat.

4. Plank get-ups
This fast combo move fires up your triceps with every push, while also engaging your core and stabilizer muscles.

How to do it:

1. Start in a plank position with your feet shoulder-width apart.

2. Keeping your core braced, lower yourself onto your right forearm.

3. Lower yourself onto your left forearm.

4. Push yourself back up with your right hand, followed by your left hand. You should now be in the starting position.

5. Repeat the movement, leading with the left forearm.

1. Dumbbell bicep curl
The tried and true bicep curl is one of the best ways to build stronger arms. If you don’t have dumbbells, hold and curl a weighted object – like a bottle of laundry detergent.

How to do it:

1. Sit on a chair, holding dumbbells by your side.

2. Without swinging your arm, squeeze your bicep and raise the weight toward your front shoulder.

3. Slowly lower the weight back down to the starting position and repeat.

2. Dumbbell Zottman curl
The two-part motion of Zottman curls helps work the biceps brachii, brachialis and – as a bonus – the brachioradialis (the big muscle in your forearm). You’re guaranteed to feel the burn!

How to do it:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your palms should be facing forward.

2. Keeping your elbows close to your torso, curl the dumbbells up toward your shoulders.

3. Once the dumbbells reach shoulder level, rotate your wrists so your palms now face downard.

4. Slowly lower the dumbbells back down to the starting position (a reverse curl motion). Remember to keep the movement controlled to engage your forearms.

5. Rotate your wrists back to the starting position (palms facing outwards), and repeat.

3. Dumbbell tricep kickback
This move works all three heads of the triceps, making it one of the best (and most efficient) isolation exercises you can do with dumbbells.

How to do it:

1. Stand with your feet hip-width apart and a dumbbell in each hand. Your elbows should be at 90 degrees and tucked into your sides.

2. Hinge at the hips, lowering your chest to face the floor while keeping your back straight.

3. Drive your fists straight back until your arms are fully extended.

4. Hold the extended position for a moment, feeling the squeeze of your contracted triceps.

5. Bring the dumbbells back to the starting position at a slow and controlled tempo.

6. You can kick both arms back at once or alternate one arm at a time.

4. Dumbbell skull crusher
Just like the kickback, skull crushers will give all three tricep heads a great workout. Make sure your shoulders are locked in during each rep so your triceps are doing the work.

How to do it:

1. Lie down on a bench with a dumbbell in each hand, palms facing inward. Your head should be resting near the top of the bench.

2. Bend your elbows and slowly lower the dumbbells towards your head – one on each side of your head is also fine.

3. Drive the dumbbells back to the starting position by extending your elbows, squeezing your triceps at the top of the move. Ensure your upper arms are stationary.

4. Repeat the motion – you can choose to do this exercise with both arms at once, or one at a time.

1. Cable bicep curls
This move works the same way as a dumbbell bicep curl, but the tension of the cables will keep your bicep muscles constantly activated – especially during the lowering phase.

How to do it:

1. Attach a straight bar or EZ bar to the low pulley and select your desired weight. Stand facing the machine with your feet shoulder-width apart.

2. Grip the bar with both hands, palms facing up. Keep your elbows close to your sides and your core engaged.

3. Pull the bar toward your shoulders by bending your elbows. Squeeze your biceps at the top of the movement, keeping your wrists steady.

4. Slowly lower your arms back to the starting position in a controlled motion, resisting the pull of the cable to keep tension on your biceps, then repeat.

This exercise can also be performed with a straight bar or EZ bar – just attach it to the low pulleys and face the machine instead. The movements will remain the same.

2. Cable hammer curl
Hammer curls use a neutral (palms facing in) grip, putting more emphasis on the brachialis and your forearms.

How to do it:

1. Set up the cable machine by attaching D-handles to the low pulley and selecting your desired weight. Stand facing away from the machine with your feet shoulder-width apart.

2. Grip a handle in each hand, keeping your palms facing each other. Keep your elbows close to your torso.

3. While keeping your elbows stationary, curl the handles upward by bending your elbows. Squeeze your forearms and biceps at the top of the movement.

4. Slowly return to the starting position, fully extending your arms. Keep the tension on your muscles the whole time – don’t let the weight pull you back too quickly.

3. Cable tricep pushdown
There’s a reason this is a go-to move – it’s an incredibly effective isolation exercise that targets all three heads of the triceps, ensuring balanced development and strength.

How to do it:

1. Set up the cable machine by attaching a tricep rope to the high pulley and selecting your desired weight.

2. Stand facing the machine with your feet shoulder-width apart, knees slightly bent. Grasp the rope with both hands, palms facing down and step back slightly to create tension in the cable.

3. Position your elbows close to your sides, keeping them stationary throughout the movement. Your forearms should be parallel to the floor.

4. Press the handle down towards your thighs by extending your elbows and engaging your triceps. Keep your core tight and your posture upright – avoid leaning forward.

5. Squeeze your triceps at the bottom of the movement, fully extending your arms.

6. Slowly return the rope to the starting position, controlling the weight on the way up, then repeat.

4. Cable single-arm tricep kickback
This variation targets the long head of the triceps and is performed one arm at a time – perfect for addressing any strength imbalances.

How to do it:

1. Set the cable machine to a low position and attach a single handle to the pulley. Select your desired weight.

2. Stand facing the machine, then grab the handle with one hand, keeping your arm bent at a 90-degree angle and your elbow tucked close to your torso.

3. Step back slightly and bend forward at a 45-degree angle.

4. While keeping your core engaged, pull the cable with your left hand until your arm is fully extended.

5. Slowly return your arm to the starting position, maintaining control over the movement and repeat, swapping arms at the end of a set.

How do you level up your arm workouts?

Simply going through the motions on arm day won’t cut it. If you’re looking for stronger, more defined arms, you need to train smart.

Here are five key elements to incorporate in every session.

1. Prioritize progressive overload: Challenging your muscles is the key to growth. If you’ve been lifting the same weight for weeks, it’s time to push your limits. Try increasing the load, adding extra reps or decreasing rest time.

2. Superset biceps and triceps: Instead of resting between sets, pair a biceps move (like curls) with a triceps exercise (like skull crushers). You’ll save time and get a serious pump by keeping one muscle group active while the other recovers.

3. Mix in unilateral exercises: If one arm is stronger than the other, single-arm moves like hammer curls or overhead extensions can help correct imbalances and build strength evenly.

4. Embrace compound movements: Rows, presses and pull-ups engage both biceps and triceps while improving overall strength and coordination.

5. Master the mind-muscle connection: Instead of rushing through reps, focus on each movement and slow down your lifting tempo – quality over quantity. Engaging the right muscles makes every movement more effective and leads to better results.

Leveling up your arm training isn’t just about lifting heavier, it’s about training with intention. These strategies will help you build strength, size and endurance without wasting time.