8 arm exercises to build stronger triceps and biceps

If you have ever dreamt of stronger, more sculpted arms, the secret lies in training both the biceps and triceps. These muscles do not just improve appearance, they power everyday movements like lifting, pushing, and carrying. While biceps are responsible for pulling motions, triceps play a major role in pushing strength, meaning both must be trained for balance and definition. And the best part it you do not always need fancy equipment or endless hours in the gym to reach your goal. With the right exercises and consistent practice, you can effectively build strength and size.

8 bicep and triceps exercises

Here are 8 triceps and bicep exercises to build muscles quickly for bigger arms, as suggested by fitness trainer Yash Aggarwal:

Bicep exercises

1. Concentration curl

This exercise isolates the biceps, allowing you to fully focus on muscle contraction. It helps improve bicep size, strength, and the peak shape of your biceps for better definition. Steps:

• Sit on a bench, holding a dumbbell in one hand.
• Rest your elbow on the inside of your thigh.
• Curl the dumbbell upward slowly, keeping control.
• Lower it back down with steady movement.

2. Cable curl

Cable curls keep constant tension on the biceps, unlike free weights. This boosts muscle endurance and helps in steady growth over time. Steps:

• Stand in front of a cable machine with a bar attachment at the bottom.
• Hold the bar with palms facing upward.
• Curl the bar toward your chest while keeping your elbows tucked.
• Slowly lower it back to the starting position.

3. Barbell eurl

A classic for building overall bicep size and strength. Barbell curls also allow progressive overload, making them ideal for long-term muscle gains. Steps:

• Hold a barbell with an underhand grip, shoulder-width apart.
• Keep your elbows close to your torso.
• Curl the bar up toward your shoulders.
• Lower slowly to complete the rep.

4. Dumbbell hammer curls

Hammer curls target both the biceps and brachialis, adding thickness to the arms. They also improve grip strength, which supports other lifts. Steps:

• Hold dumbbells with palms facing each other.
• Keep elbows close and curl both dumbbells up.
• Squeeze at the top, then lower slowly.
• Repeat with controlled motion.

Triceps exercises

5. Triceps kickback

Kickbacks isolate the triceps, helping tone and strengthen the back of your arms. Regular practice enhances definition and prevents flabby arms. Steps:

• Hold a dumbbell in one hand and bend forward slightly.
• Keep your upper arm close to your body.
• Extend your forearm back until straight.
• Slowly bring it back to the starting point.

6. Dips

Dips are a powerful compound exercise working triceps, shoulders, and chest. They build muscle mass and strength while also improving functional pushing power. Steps:

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• Place hands on a bench or dip bars, arms straight.
• Lower your body by bending your elbows to about 90 degrees.
• Push yourself back up until your arms are straight again.
• Repeat in a steady rhythm.

7. Overhead extension

This exercise stretches and strengthens the long head of the triceps. It helps create fuller, well-rounded arm muscles and improves pressing strength. Steps:

• Hold a dumbbell (or barbell) with both hands overhead.
• Keep your elbows close to your head.
• Lower the weight behind your head by bending your elbows.
• Push it back up to the starting position.

8. Triceps pushdown

Pushdowns offer great triceps isolation, improving strength and muscle definition. They also reduce elbow strain compared to some free-weight movements. Steps:

• Stand at a cable machine with a rope or bar attachment.
• Grip it with palms facing down.
• Push it down until arms are fully extended.
• Slowly return to the starting point.

Try these triceps and bicep exercises to get a fuller arm look!