Iron arms
1 hour 15 mins
Beginner
Pump
1/2 workouts
- Barbell
- Dumbbells
- Bench
Wozo GMANATHI vandag
EXERCISE | SETS | REPS |
Barbell-Curl  |
3 | 12 |
Barbell-Drag-Curl  |
3 | 12 |
Double-Arm-Dumbbell-Curl  |
3 |
12 |
Dumbbell-Curl  |
4 |
10 |
EZ-Barbell-Incline-Triceps-Extension .gif) |
3 |
14 |
Hammer-Curl .gif) |
3 |
10 |
Lever-Preacher-Curl  |
3 |
11 |
Zottman-curl  |
3 |
12 |
Seated-Hammer-Curl  |
A complete arm workout targets three main muscle groups: biceps (front of the arm), triceps (back of the arm), and brachialis/brachioradialis (forearm/upper arm thickness).
To build impressive arms, you must train triceps as hard or harder than biceps (the triceps make up roughly 2/3 of your upper arm mass).
Here is a comprehensive guide to structuring an arm workout, divided by training style and goals.
1. The Anatomy of an Arm Workout
Triceps: Primary job is elbow extension (straightening the arm).
Long Head: The big horseshoe shape. Best trained with arms overhead.
Lateral/Medial Head: General mass. Best trained with pushdowns.
Biceps: Primary job is elbow flexion (bending the arm) and forearm supination (turning palm up).
Long Head: The "peak." Best trained with arms behind the body (incline dumbbell curls).
Short Head: The width. Best trained with arms in front of the body (preacher curls).
Brachialis: Lies underneath the biceps. Pushes the biceps up visually. Best trained with a neutral (hammer) grip.
2. Sample Arm Workouts (Choose Your Goal)
A. Bodybuilding / Hypertrophy (Maximum Size)
Goal: Metabolic stress, full stretch, full contraction.
Rep Range: 8–12 reps, 3–4 sets.
Rest: 60 seconds.
Triceps: Overhead Cable Extension (rope or bar) — Stretches the long head.
Biceps: Incline Dumbbell Curl — Stretches the long head.
Triceps: Close-Grip Bench Press or Dip — Heavy compound.
Biceps: Preacher Curl (EZ Bar or Dumbbell) — Isolates short head.
Forearms: Hammer Curl — Brachialis/brachioradialis.
Finisher: Triceps Pushdown + Cable Curl Superset.
B. Strength / Power
Goal: Mechanical tension, heavy loading.
Rep Range: 5–8 reps, 4–5 sets.
Rest: 2–3 minutes.
Triceps: Close-Grip Bench Press (Barbell) or Weighted Dip.
Biceps: Barbell Curl (Standing).
Triceps: Skull Crusher (EZ Bar).
Biceps: Chin-Up (Underhand Grip Pull-up — counts as heavy biceps work).
Accessory: Dumbbell Hammer Curl / Triceps Pushdown.
C. "Arm Day" (Isolation Focus)
Often done by bodybuilders who train chest/shoulders on separate days.
Goal: Complete arm exhaustion.
Format: Supersets (Bicep exercise immediately followed by Tricep exercise, rest, repeat).
Superset 1: Barbell Curl + Close-Grip Bench Press.
Superset 2: Incline Dumbbell Curl + Overhead Cable Extension.
Superset 3: Preacher Curl + Triceps Pushdown (Rope).
Finisher: 100 reps of alternating dumbbell curls for time (light weight).
3. Exercise Technical Breakdown
Best Triceps Exercises
| Exercise | Head Targeted | Key Cue |
|---|---|---|
| Overhead Extension | Long Head (Mass) | Keep elbows close to head; don't let them flare. |
| Skull Crusher | All heads | Lower bar to forehead or slightly behind. |
| Close-Grip Bench | Overall mass | Grip shoulder-width; tuck elbows. |
| Dip | Lower chest/triceps | Lean forward for chest, upright for triceps. |
| Pushdown | Lateral/Medial | Lock shoulders; only move forearms. |
Best Biceps Exercises
| Exercise | Head Targeted | Key Cue |
|---|---|---|
| Incline Dumbbell Curl | Long Head (Peak) | Let arms hang straight down; don't swing. |
| Preacher Curl | Short Head (Width) | Pad high in armpit; extend fully. |
| Barbell Curl | Overall mass | Use EZ bar if wrists hurt. |
| Hammer Curl | Brachialis | Palms face each other; thumb side to shoulder. |
| Concentration Curl | Peak contraction | Squeeze pinky finger at top. |
4. Crucial Programming Rules
Elbows are hinges. Do not move your elbows forward during a curl to "muscle" the weight up. This steals tension from the biceps. Lock your elbows to your sides (or the pad).
Don't ignore the negative. Arms respond very well to time under tension. Lower the weight in 3 seconds.
Wrist position matters.
Extending wrists back (bent at bottom of curl) recruits forearms.
Keeping wrists neutral/straight maximizes biceps tension.
Frequency: Arms are small muscles. They recover fast. You can train them 2–3 times per week if volume is managed (e.g., 6–9 sets per session).
Genetics: The insertion point of your biceps (low vs. high) is genetic. Low insertion = longer looking muscle. High insertion = "peakier." You cannot change the tendon insertion, but you can make the entire muscle bigger.
5. Common Mistakes to Avoid
Swinging the weight: If you use your lower back to curl, your biceps are not doing the primary work. This is how people tear biceps tendons.
Partial reps only: Not locking out triceps or not fully extending biceps at the bottom shortens the muscle. You need the stretch to grow.
Too much ego: Using 80% of your max with perfect formds more muscle than 110% with terrible form.
Summary: Pick 2–3 triceps and 2–3 biceps exercises per week. Prioritize the stretch (overhead, incline) and the contraction (pushdowns, preacher). Keep form strict, and progressively add weight or reps over time.
