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10 Best Arm Exercises for Men: Build Strength, Size, and Definition
If you want arms that fill out a shirt sleeve, then these are the 10 best arm exercises for men to incorporate into their routine.
If you want arms that fill out a shirt sleeve, then these are the 10 best arm exercises for men to incorporate into their routine. From classic bicep curls and tricep dips to more advanced movements like hammer curls and skull crushers, these exercises will help you build strength, size, and definition quickly.
Bigger Arms FAQ
What are the best arm exercises for men?
The best arm exercises focus on the biceps, triceps, and forearms, using a combination of compound and isolation movements to maximize muscle growth and strength. See below.
Why aren’t my arms growing?
It might be a lack of progressive overload: Gradually increase the weight, reps, or intensity of your workouts. Focus on small, consistent progressions to challenge your muscles.
How often should I train arms?
Training arms 2–3 times per week is optimal for most people. This frequency allows sufficient stimulus for growth while giving the muscles enough time to recover. Split your workouts into different intensity levels, for example:
The 10 Best Arm Exercises for Men: Muscles Worked and Benefits
1. Barbell Bicep Curl
- Muscles Worked: Biceps brachii and brachialis.
- Why It’s Effective: This foundational movement isolates the biceps, helping to build size and strength.
How to Perform:
Hold a barbell with an underhand grip, hands shoulder-width apart. Stabilise your core. Curl the barbell up toward your chest, keeping your elbows stationary, then lower it slowly.
2. Tricep Dips
- Muscles Worked: Triceps brachii, deltoids, and chest.
- Why It’s Effective: Tricep dips are a compound movement that targets the back of the arms while engaging supporting muscles.
How to Perform:
Use parallel bars or a sturdy bench. Lower your body by bending your elbows until they reach a 90-degree angle, then press back up. If you’re an animal, like this man bun below, you can add weight
3. Hammer Curls
- Muscles Worked: Biceps brachii, brachialis, and brachioradialis.
- Why It’s Effective: This variation of the bicep curl emphasises the brachialis for thicker, stronger arms.
How to Perform:
Hold dumbbells with a neutral grip (palms facing each other) and curl them up, keeping your elbows close to your sides.
4. Close-Grip Bench Press
- Muscles Worked: Triceps brachii, chest, and front deltoids.
- Why It’s Effective: This compound movement allows you to lift heavier weights while focusing on tricep development.
How to Perform:
Lie on a bench and grip the barbell slightly closer than shoulder-width. Lower it to your chest and press it back up.
5. Preacher Curls
- Muscles Worked: Biceps brachii and brachialis.
- Why It’s Effective: By isolating the biceps on a preacher bench, you eliminate momentum and maximize muscle engagement.
How to Perform:
Use a preacher bench and an EZ bar. Curl the bar upward, squeezing the biceps at the top, then lower it slowly.
6. Overhead Tricep Extension
- Muscles Worked: Triceps brachii.
- Why It’s Effective: This exercise targets the long head of the triceps, helping to build arm thickness and definition.
How to Perform:
Hold a dumbbell or barbell with both hands overhead. Lower it behind your head, then press it back up while keeping your elbows stationary.
7. Zottman Curls
- Muscles Worked: Biceps brachii, brachioradialis, and forearms.
- Why It’s Effective: This curl variation combines a standard curl with a reverse curl to target both the biceps and forearms.
How to Perform:
Curl the weights up with a standard grip, then rotate your wrists to a reverse grip as you lower them.
8. Skull Crushers
- Muscles Worked: Triceps brachii.
- Why It’s Effective: This isolation exercise builds the triceps by emphasizing the stretch and contraction.
How to Perform:
Lie on a bench with a barbell or EZ bar or two dumbbells. Lower the bar toward your forehead, then press it back up.
9. Concentration Curls
- Muscles Worked: Biceps brachii.
- Why It’s Effective: By isolating one arm at a time, this exercise enhances the bicep peak and improves symmetry.
How to Perform:
Sit on a bench, rest your elbow on your thigh, and curl a dumbbell up while keeping your form strict.
10. Farmer’s Carry
- Muscles Worked: Forearms, grip strength, and stabilizers.
- Why It’s Effective: This functional exercise strengthens the forearms and improves grip, which is crucial for lifting heavier weights.
How to Perform:
Hold heavy dumbbells or kettlebells in each hand and walk in a straight line while maintaining good posture.
Practical Tips for Personal Trainers
- Program Design: Combine compound lifts like close-grip bench presses with isolation movements such as preacher curls for balanced arm development.
- Progression: Gradually increase weight or repetitions to avoid plateaus and encourage growth.
- Focus on Form: Prioritize proper technique to prevent injuries and maximize muscle activation.
- Integration: Include arm exercises as part of a full-body or upper-body workout routine to ensure proportional strength development.
With these exercises, men can build stronger, more defined arms that enhance both performance and aesthetics. Are you ready to upgrade your arm training routine?
