Training your arms should be some of the funnest parts of your gym session. That’s why we have provided a list of 10 of the most effective arm exercises you can use to grow both your biceps and triceps. Check out the exercises you can add straight into your training routine and also give the sample superset a try!
Complete 3 rounds
Most people reading this article will be looking to improve physical appearance by performing these exercises and I have great news for you, they work! It’s surprising how simple this process really is, if you consistently do these exercises then you’ll see results.
Some sports will require you to have a strong set of biceps and triceps, these mainly include contact sports, that being said, a well planned strength and conditioning programme usually includes some arm isolation movements.
Using a high volume of sets will be important to see muscle growth. Try a minimum of 8 sets per week over multiple session to ensure you see progress.
Training with a high frequency (2-3) times per week will again ensure results in muscle growth in the arms. Remember to take each set close to failure, being 1-3 reps in reserve.
This will result in the arms doing less work and achieving less of a stimulus, impacting the results of your training. Use the muscles you’re trying to grow, this is a pretty simple concept that many people don’t seem to be able to grasp.
If you use too much weight, you will not be able to performed the desired amount of volume to create growth. Stick with weights where you can perform 10+ reps and you’ll be able to generate a lot of volume and therefore growth.
If you enjoyed this resource you can find more below, or try Programme, a fitness app that plans every workout for you based on your progress, equipment and lifestyle. This resource was written by Sean Richard Klein. Sean has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.