If you want toned arms, you should know how to build bigger arms, you need to focus on both your diet and training regimen. On one hand, eating a balanced diet rich in protein supports muscle repair. On the other, incorporating exercises that target the biceps and triceps, like curls and dips, helps stimulate muscle growth and strength. Having bigger, stronger arms not only helps you complete your daily tasks with ease but it also increases metabolism, improves endurance, and reduces injury risk. So, what are you waiting for? Please check these 15 best exercises to bulk up your arms.

How to build bigger arms?

"To achieve bigger arms, you need to train both triceps and biceps because they form the upper arm muscle structure. Biceps exercises build the front, while triceps exercises develop the back. Training both triceps and biceps ensures balanced muscle growth, improves arm strength, and creates a fuller, more defined appearance. However, if you are focusing on one group, you neglect the overall development," explains fitness expert Mukul Nagpaul.

Exercises to build biceps

To build upper arm strength, especially biceps, it is essential to include exercises that require strength such as lifting weights. A study published by the American Council on Exercise reveals that the best exercises to build biceps should include lifting or curling weights up toward your shoulder. So, here are some exercises to build biceps:

1. Pull-ups

Pull-ups are a foundational bodyweight exercise that targets the biceps, back, and shoulders. To perform pull-ups:

• Use an overhand grip slightly wider than shoulder-width apart.
• Hang from the bar with your arms fully extended.
• Pull yourself up until your chin is above the bar, then lower yourself back down with control.
• Aim for 3–4 sets of 6-12 reps.

Pullup is great for your overall health. Image courtesy: Adobe Stock

2. Cable curls

Cable curls provide constant tension throughout the movement, which helps build thickness in your arm muscles. To perform cable curls:

• Attach a bar or handle to a low pulley. Stand with your feet shoulder-width apart.
• Grab the handle or bar with an underhand grip, and curl the weight up while keeping your elbows close to your body. Lower the weight back down slowly.
• Perform 3–4 sets of 8–15 reps. Adjust the weight to ensure proper form and muscle engagement.

3. EZ bar curls

This shoulder-width curl is a great variation of the traditional curl. They target the short and long heads of the biceps and cause no strain on the wrists. To perform EZ bar curls:

• Stand with your feet shoulder-width apart, holding the EZ bar with an underhand grip.
• Curl the bar upwards by bending your elbows while keeping your upper arms stationary.
• Squeeze at the top and lower the bar slowly.
• Aim for 3–4 sets of 8-12 reps.

4. Hammer curls

"Hammer curls target both the biceps and the brachialis (a muscle underneath the biceps). This can help you build muscles in your arms and boost strength," says Nagpaul. To perform hammer curls:

• Hold a dumbbell in each hand with your palms facing each other.
• Curl the dumbbells up while keeping your palms facing each other. Lower them slowly back to the starting position.
• Perform 3–4 sets of 10-15 reps.

5. Concentration curls

Concentration curls isolate the biceps more than any other movement, making them one of the best exercises to build biceps. To perform concentration curls:

• Sit on a bench with your feet flat on the ground.
• Hold the dumbbell in one hand and curl it up to your chest, keeping your wrist in a neutral position throughout the movement.
• Leave the opposite hand resting on your thigh for support.
• Squeeze your bicep at the top of the rep and then lower the weight back down slowly.
• Perform 3–4 sets of 10-12 reps per arm.

There are many benefits of dumbbell workouts for women. Image courtesy; Adobe Stock

Exercises to build triceps

Your triceps brachii, commonly called the triceps, consists of three muscles located at the back of your upper arm. They extend from your shoulder to your elbow and play a crucial role in strengthening your arm and stabilising your shoulder. A 2012 study by the American Council on Exercise identified the most effective exercises for building stronger, firmer triceps, which include:

1. Dumbbell overhead extension

This exercise effectively targets the long head of the triceps, which contributes to building the overall muscle mass.

• Hold a dumbbell with both hands and extend your arms overhead.
• Lower the dumbbell behind your head by bending your elbows. Extend your arms back to the starting position.
• Aim for 3–4 sets of 8-12 reps.

2. Triceps dips

"Triceps dips are a compound exercise that also engages the chest and shoulders," explains Nagpaul.

• Use parallel bars. Position your hands shoulder-width apart.
• Lower your body by bending your elbows until your upper arms are parallel to the floor, then push yourself back up.
• Perform 3–4 sets of 8-12 reps. To increase force, add weight using a dip belt.

3. Bench dip

The bench dip is similar to the triceps dip but performed with your back against a bench and your feet elevated.

• Sit on the edge of a bench with your hands beside your hips.
• Place your feet on another bench or the floor.
• Slide your buttocks off the bench and lower your body by bending your elbows, then press back up.
• Perform 3–4 sets of 10-15 reps.

Chair triceps can be helpful to tone your underarms. Image courtesy: Adobe Stock

4. Board press

The board press focuses on the triceps and does not stress the shoulders, reducing the risk of injury.

• Lie on a bench and place a board or pad on your chest.
• Lower the barbell until it touches the board, then press it back up to the starting position.
• Aim for 3–4 sets of 6–10 reps.

5. Single-arm cable kick-back

This exercise isolates the triceps, allowing for focused muscle contraction.

• Attach a handle to a low pulley and stand facing the machine.
• Hold the handle with one hand.
• Bend forward slightly, keeping your elbow stationary, and extend your arm back.
• Return to the starting position.
• Perform 3–4 sets of 10-15 reps per arm.

Exercises to target overall arm muscles

1. Knee push-ups

Knee push-ups are a modified version of traditional push-ups. They focus on the chest, shoulders, traps, triceps, biceps, forearms, and upper back, with less strain on the lower body.

• Kneel on the floor with your hands straight and shoulder-width apart.
• Keep your knees on the floor and your feet off the ground.
• Lower your chest towards the floor, then push yourself back up.
• Perform 3–4 sets of 10-15 reps.

2. Walking plank

"While a walking plank is particularly useful for building core muscles, it also challenges muscles around your arms and shoulders," states Nagpaul.

• Start in a plank position with your hands directly beneath your shoulders and your arms straight.
• Keeping your core engaged and your body in a straight line from shoulder to foot, move your right hand as far as you can and then bring your left hand to meet it, moving your feet as well.
• Perform 3–4 sets of 30–60 seconds.

Try walking plank to target arm muscles! Image courtesy: Shutterstock

3. Side plank hold

The side plank targets the oblique, shoulder, and arm muscles. Additionally, it is great for building strength and balance in the body.

• Lie on your side with your legs extended.
• Prop yourself up on your elbow.
• Lift your hips off the ground, contracting your abdominal muscles, and maintain a straight line from your head to your feet.
• Hold for 30–60 seconds per side, performing 3–4 sets.

4. Shoulder shrug

While primarily targeting the trapezius muscle, shoulder shrugs also engage the upper arms, contributing to overall arm development.

• Stand with your feet shoulder-width apart, holding a dumbbell or barbell in both hands at your sides.
• Shrug your shoulders upwards towards your ears, hold them briefly, and then lower them back down.
• Perform 3–4 sets of 12-15 reps.

5. Boxing

"Boxing engages various muscles in your arms, especially the deltoids, biceps, triceps, and forearms," according to Nagpaul. The repetitive punching motions help tone the arm muscles and gain mass. Additionally, boxing can help develop strength, endurance, and power in your overall body.

Practise these exercises regularly to see significant gains in your arm muscles!

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