Arm Workout: 8 Exercises to Build Bigger Arms
A useful arm workout combines a curl and a triceps extension you can repeat with control. Start with the four-exercise sample below; the other four moves are alternatives for equipment or comfort, not extra mandatory sets.
The sample session
Sample: the first four exercises, two working sets each. Rest 90–120 seconds as needed. Count your pressing and pulling work before adding a separate arm day.
Warm up with manageable lighter sets. Use roughly two reps in reserve on working sets and keep the movement controlled. The listed dose is an example to adapt to your existing training.
| Exercise | Sets × reps | Role |
|---|---|---|
| Dumbbell curl | 2 × 8–12 | Sample |
| Cable triceps pushdown | 2 × 10–15 | Sample |
| Hammer curl | 2 × 10–15 | Sample |
| Overhead cable extension | 2 × 10–15 | Sample |
| EZ-bar curl | 2 × 8–12 | Curl option |
| Incline dumbbell curl | 2 × 10–15 | Curl option |
| Cable curl | 2 × 10–15 | Curl option |
| Dumbbell lying extension | 2 × 10–15 | Extension option |
How to do the exercises
Dumbbell curl
Keep elbows near your sides. Curl without swinging, then lower through a comfortable range.
Cable triceps pushdown
Set a high pulley. Keep upper arms steady and extend elbows without using body momentum.
Hammer curl
Keep palms facing inward. Raise both handles smoothly and lower without dropping the weights.
Overhead cable extension
Face away from the high pulley. Keep a stable stance and extend elbows through a comfortable range.
EZ-bar curl
Choose a comfortable grip, brace, and curl while keeping the torso still.
Incline dumbbell curl
Sit against an incline bench. Let arms hang and curl without pushing the shoulders forward.
Cable curl
Use a low pulley. Hold the upper arms steady and control the return.
Dumbbell lying extension
Lie on a bench. Bend at the elbows and extend without forcing an uncomfortable shoulder position.
Fit arm work into the week
Rows and pulldowns already involve your biceps; presses involve your triceps. Add a dedicated arm workout because it fits your goal and recovery, not because those muscles never work elsewhere. Begin with the sample dose and inspect the next comparable session.
Keep the rep target useful
Use a comfortable range and a stable torso. When both sets reach the top of the range with comparable effort, try the smallest available increment and return toward the lower end. If the next dumbbell jump is too large, repeat the load or use a cable with a smaller increment. More body swing is not the same progression.
Choose alternatives deliberately
The eight exercise options cover different grips and positions. Replace a movement when equipment is occupied or the setup does not suit you. Keep that choice stable for enough sessions to compare results; there is no requirement to use every variation in one day.
Frequently asked questions
How heavy should this arm workout be?
Choose a load you can control through the listed range with about two reps left. Add reps before increasing the load, and keep warm-up sets separate from working sets.
Should I complete every listed exercise?
Follow the sample-session and option labels. Optional exercises replace similar movements; they do not all need to be added. Reduce the starting dose when your current weekly plan already covers these muscles.
How do I progress this workout in Trainer?
Create a routine with the chosen exercises and rep ranges, then record completed sets. Trainer suggests loads and reps from your history. You can edit the targets and review what you actually completed.
Build a balanced week
Start this workout in Trainer
Create a routine with your selected movements and rep ranges. Log completed sets so Trainer can suggest the next load and reps. This page does not import the session automatically.