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Build Strength, size and definition

Best Arm workouts

The arms are made up of essential muscle groups, including the biceps, triceps, and forearms. In these workouts, these muscles are trained together to create balanced strength and impressive definition. Core compound movements like close-grip bench presses, tricep dips, and barbell curls lay the foundation by engaging multiple muscles at once. These exercises are complemented by isolation work such as hammer curls, tricep pushdowns, and wrist curls to target specific areas and maximize arm development.

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Workout

Workout 1 Arms (Bicep-Dominant Arm Training)

This bicep-dominant arm workout is specifically designed to maximize bicep growth and strength through targeted isolation and compound pulling movements. Unlike balanced arm routines that split focus equally, this session emphasizes bicep prioritization training: strategically loading the biceps with higher volume and intensity while using triceps work primarily for structural balance and recovery enhancement.

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The Benefits of training your arms

Adding dedicated arm workouts to your routine is a great way to build strength, improve muscle definition, and support overall upper body performance. Strong biceps, triceps, and forearms don’t just look impressive: they also make lifting, carrying, and gripping easier in everyday life. Consistent training helps prevent muscle imbalances, protects your joints, and boosts your endurance and confidence. Whether your goal is to increase muscle size, improve functional strength, or stay active as you age, focusing on arm training brings lasting benefits you’ll feel beyond the gym.

Workout

Workout 2 Arms (Tricep-Dominant Arm Training)

This tricep-dominant arm workout is specifically designed to maximize triceps development and pressing strength through high-volume isolation and compound movements. Unlike bicep-focused sessions, this routine emphasizes triceps prioritization training: systematically overloading all three triceps heads with varied angles and grip positions while using minimal bicep work to maintain structural balance and joint health.

Workout

Workout 3 Arms (Integrated Arm Specialization)

This integrated arm specialization workout is specifically designed to develop both biceps and triceps simultaneously through balanced antagonist training and compound movements. Unlike single-focus arm sessions, this routine emphasizes reciprocal muscle development: strategically alternating between bicep and tricep exercises to maximize blood flow, training density, and overall arm circumference growth through enhanced muscle pump and metabolic stress.

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You’ve just explored some of the most effective arm workouts: the key now is to stay consistent. With the app, you can build a focused plan that helps you grow stronger biceps and triceps over time. Track your progress, stay on pace, and let the results speak for themselves.

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Related arm workouts

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Best Forearm workouts

Your forearms play a critical role in almost every upper body movement: yet they’re often neglected in training. These workouts focus on building muscular endurance, grip power, and definition in the forearm flexors and extensors. Whether you’re lifting heavy, climbing, or just want stronger hands and wrists, forearm training supports better performance and injury resistance across the board.

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Best Tricep workouts

Tricep workouts target the muscles on the back of your upper arms, which make up the majority of your arm size and are essential for pressing strength. In these workouts, you'll combine compound lifts and isolation exercises to grow your triceps and improve upper body power. Exercises like close-grip bench presses, dips, and overhead tricep extensions form the base of your training, while movements like rope pushdowns and skull crushers help target each tricep head for better muscle detail. Whether you're training for aesthetics, strength, or functional performance, a well-structured tricep workout is key to stronger, more defined arms.

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Best Bicep workouts

Bicep workouts target the muscles on the front of your upper arms, helping you develop strength, improve performance in pulling movements, and create well-defined arms. In these workouts, you’ll combine proven compound lifts and isolation exercises to maximize muscle growth and endurance. Exercises like barbell curls, chin-ups, and hammer curls form the foundation of your workouts by engaging the biceps through different angles and grips. These movements are complemented by variations such as concentration curls and cable curls to isolate each arm and enhance shape and detail. Whether you’re training for strength, aesthetics, or overall fitness, dedicated bicep workouts are an essential part of any balanced routine.

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Best Biceps and Shoulder workouts

Biceps and shoulders are key upper-body muscles that work together in many pulling and pressing movements. In these workouts, you’ll train both areas to improve strength, definition, and symmetry. Compound exercises like overhead presses and chin-ups form the core of your routine, engaging large muscle groups for size and power. These are supported by isolation movements such as lateral raises and hammer curls to refine shape and target specific muscle heads. Whether you're aiming to improve aesthetics, enhance athletic performance, or support better posture and movement, these workouts help you train smarter and grow stronger.

Train your arms smarter with full routines

Weekly Arm-Focused Plans

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Bodybuilding Split (5x/week)

This 5-day bodybuilding split is designed for lifters who want to build size, definition, and symmetry through dedicated muscle group specialization. Each day focuses on specific muscle groups with enough volume and intensity to maximize hypertrophy while allowing adequate recovery between sessions. Perfect for intermediate to advanced lifters who want to sculpt their physique with precision.

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Barbell Only Split (4x/week)

This 4-day split is all about moving the biggest loads with the classics. No machines, no isolation fluff, just the foundational compound movements that have built athletes for decades. Whether you're training at home with a simple setup or prefer the simplicity of barbell-only sessions, this program delivers complete body development using nothing but the most effective compound lifts. With four focused sessions across the week, you'll hit every major movement pattern while allowing proper recovery between training days.

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Strength Focus (3x/week) routine

This routine is designed for raw strength building and muscle development. Built on three focused sessions that target every major movement pattern, this program delivers consistent progress through compound movements and proven strength-building protocols. Perfect for intermediate lifters who want to see in-10 deadlife, more bench, and total functional strength while training just three days a week.

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PPL + Abs Add-On (6x/week) routine

This high-frequency training schedule for those craving real muscle size and core strength. This approach combines the classic push/pull/legs split with dedicated abdominal work to maximize both muscle growth and functional core strength. Six training days per week allow optimal volume distribution across all muscle groups while providing the attention to detail that serious lifters demand. Every session builds on the previous one, creating cumulative muscle development and robust core function.