6 moves for the best bicep & tricep workout

One of the first questions I get when people find out I train Chris Hemsworth is, “How do I get arms like Thor?!”

My answer is simple. It’s just three things: eating, training and repetition.

Yes, anyone can build impressive arms with a strong routine and the right bicep and tricep workouts. Whenever Chris is preparing to play Thor, we work his arms at least twice a week – not for hours on end, but high-intensity and high-impact 20 to 30-minute minute tricep and bicep workouts. Any more and you might exhaust your muscles. Any less and you’re not going to build muscle mass and defined arms.

Short, focused HIIT sessions have the added benefit of burning fat while sculpting your muscles at the same time.

To get you started, I’ve compiled some of my go-to moves into one full upper-body workout – a routine that will bulk and shape your biceps and triceps, as well as your upper back.

Training your lats, rhomboids and traps will not only help you build that classic V-shaped torso, but a strong back gives you the structure and stability you need to build a strong chest, abs and arms. This balanced approach to bicep and tricep training doesn’t just deliver the best arm workout – it’s key to better all-round results.

The benefits of working out biceps and triceps together

While many traditional strength training programs split your push muscles (chest and triceps) and pull muscles (back and biceps) into separate days, if you’re focused on building your arms a dedicated day training biceps and triceps together can be highly effective.

Here’s how a combined bicep and tricep workout can amp up your results.

Balanced muscle growth: Because they’re opposing muscle groups, working both biceps and triceps for balanced strength is going to deliver optimal performance from your arms. If one side, say your triceps, is weaker than the other it can lead to problems with your arms and shoulders. The best arm workouts are those where you work your muscles evenly – so if you do three rounds of bicep work, alternate that with three rounds of tricep exercises to keep it balanced.

Increased efficiency: Combining triceps and biceps workouts allows you to focus on your arms without needing to split sessions or add extra days to your routine. If your schedule is super busy, this will help you prioritize your arm goals and speed up results.

Improved definition: Inspired by the Thor arm workouts I do with Chris, aim for high-intensity sessions that target both biceps and triceps to achieve a lean, sculpted look. This will help you achieve the strength and definition you want without spending hours lifting.

Enhanced upper-body strength: We’re not just training biceps and triceps together to look good – targeting both your push and pull muscles will build functional upper-body strength and stability, making everyday activities a whole lot easier.

Boosted fat burning: In high-intensity bicep and tricep workouts, you’re not just building muscle, you’re raising your heart rate and burning fat. That puts you on track for lean, powerful arms.

Your biceps, triceps and back workout

For this session we're going to do 40 seconds in the zone for each exercise, followed by a 20-second break. Give it your all when you’re in the zone – picture yourself wielding Thor’s hammer.

You’ll need a kettlebell and 2 dumbbells. Choose a weight that (safely) challenges you and make sure you nail your form on every rep – one of the things I most admire about Chris is his focus, slowing down each movement to really amp up the muscle fatigue that gets results.

When you’ve completed each movement you’ve done one round. Complete 4 rounds total and you’ve just done a 20 minute workout. Easy.

Pair this with a nutritious Centr meal plan, and you’ll be flexing in the mirror in no time. Let’s go – I’ll talk you through each move.

1. Kettlebell supported rows

Works: Back (rhomboids, trapezius, posterior shoulder muscles) and biceps

Equipment: 1 x kettlebell
Technique: Begin by stepping your right foot forward and rest your left leg on the ball of your left foot. Slightly bend your knees as you bend over to get in the start position. Remember to keep your back straight and grip the kettlebell with a neutral grip in your left hand. Pull the kettlebell up to your stomach, squeeze your shoulder blade and flex your elbow. Then lower the kettlebell and repeat.

2. Dumbbell bicep curls

Works: Biceps

Equipment: 2 x dumbbells
Technique: Begin by standing tall, feet hip-width apart with a dumbbell in each hand. Let your arms hang by your side with your palms facing out. Curl the dumbbells up toward your shoulders while keeping your elbows close to your body. When your forearms are vertical, squeeze your bicep and hold for a second. Slowly lower the dumbbells to the start position and repeat.

3. Arnold presses

Works: Shoulders (front, side and rear deltoids)

Equipment: 2 x dumbbell
Technique: Begin by standing, holding a dumbbell in each hand with an underhand grip and ensuring your core is engaged. Raise the dumbbells to your shoulders, palms facing toward you so your elbows and forearms create a 90-degree angle – this is the start position. Exhale and turn both arms out to the side so they’re now at a 90-degree angle with your palms facing away from you. Then raise the dumbbells up until both arms are vertical, hold for a second, then slowly lower the dumbbells back to the start position.

4. Tricep push-ups

Works: Tricep, chest and front delts

Equipment: None
Technique: It’s time to mix things up and try a new kind of push-up to put the focus on your triceps. Begin in a regular push-up position, but with your hands closer together under your collar bones and feet slightly wider than hip width apart. Slowly lower your body to the ground, keeping your elbows by your sides and upper arms parallel to your body the whole time you do so. Just before your body touches the ground, push back up to return to the starting position. Ensure your whole body is straight and bum tucked in for the entire movement. Repeat.

5. Kettlebell snatch

Works: Full body (incl. shoulders, arms, mid and upper back)

Equipment: 1 x kettlebell
Technique: Stand with soft knees, slightly bent while holding the kettlebell in front of you in one hand. With your core switched on, swing the kettlebell between your legs while slightly bending your knees and keeping your back straight. Then swing back up – on the up motion push the kettlebell straight up all the way above your head. Return to the start position and move straight into the next rep.

6. Dumbbell tricep kickback

Works: Triceps

Equipment: 2 x dumbbells
Technique: Begin standing with your feet together, and holding your dumbbells by your sides. Bend your knees and lean your body forward so your torso is parallel with the ground. Raise the dumbbells so your upper arms and elbows are in line with your body, and your forearm makes a 45-degree angle. From here, push the dumbbell back to straighten your arm. Then bend them back to a 45-degree angle. Try not to extend too far in either direction – this movement should be slow and controlled rather than using momentum.

Your bicep and tricep FAQs

Still have questions about building your arms? I’ve answered some of the most common questions for you right here.

Can I train biceps and triceps together?

Absolutely, you can train biceps and triceps together! Whether you follow a body-part split program and train your push muscles and pull muscles on different days, or work them together in one upper-body or arms workout, what matters is you train both the back and front of your arms equally.

When you go for a combined arm session, my tip is to alternate push and pull – one round biceps, one round triceps – so you’re hitting your arms from all angles and putting an even amount of work into each side. This will give you a balanced pump without overworking one muscle group. Keep your form tight and make every rep count.

How do I build biceps and triceps quickly?

To build biceps and triceps quickly, focus on compound and isolation exercises, and don’t shy away from upping the intensity. You can do this with shorter rest breaks, or supersets and drop sets.

For biceps, curl variations are essential – think the classic bicep curl, hammer curls, tension curls and Zottman curls, using dumbbells, barbells or resistance bands. Your triceps love a challenge, so change it up with exercises like tricep dips, overhead extensions and close-grip push-ups.

The general rule is that low reps with heavier weights adds bulk, while high reps with lighter weights builds endurance. My recommendation is to include a mix of both for all-round performance gains.

Want to put your arm goals on the fast track? Make every day arms day with 28 Days of Arms. We created this program on Centr to make it easy to consistently work this key body target. Each workout clocks in at just 5-7 minutes, so you can stack them onto your regular training to get more from your biceps, triceps, shoulders and forearms in a shorter space of time.

Remember, consistency is key. If you’re doing full arm workouts, aim to train them 2-3 times a week with 48 hours between sessions (to avoid overtraining and give your muscles time to repair and grow). Lock down your recovery routine and make sure you’re getting enough protein, too.

Should I hit biceps or triceps first?

It depends on what you want to prioritize. If your triceps need the most attention, hit them first when your energy is highest. Starting with the muscle you want to build most lets you give it that extra push.

But if your strength is pretty balanced and you aren’t looking to favor back or front, stick with alternating bicep and tricep rounds. Keep in mind that training triceps first might make bicep exercises feel a bit tougher, and vice versa. Whichever way you attack a session, keep your form solid and control each rep to maximize your gains.

What workout split should I do?

The “best” workout split depends on your goals and schedule. For general muscle building, a push-pull-legs split – where you work push muscles (chest and triceps) on day one, pull muscles (back and biceps) on day two, then legs and glutes on day three – is a solid all-rounder.

This classic approach is how we’ve structured our definitive muscle-building program Centr Power.

If you’re on a mission to build up specific areas, a bro split – where you target one muscle group each day – can be effective. This is the split you’ll find in our cable machine strength programs, including Centr 3 Max: chest, back, legs, shoulders, then arms.

If you’re a beginner, you could aim to build up a base of strength by doing a full-body workout 2-3 times a week. This is also a great approach if you find it hard to fit more workouts into your week.

Ultimately, the best split is going to be one that fits your lifestyle and keeps you motivated – consistency is what counts.