Let’s get one thing straight: most people are training their arms wrong.
If you think more sets of curls and endless tricep extensions are all you need for bigger arms, think again.
The truth is, you’re probably wasting half of your workout on exercises that are either ineffective or only targeting part of the muscle.
The average gym-goer falls into the trap of focusing on the “show muscles” without any real strategy.
They throw weights around, swinging through reps, and wonder why their arms aren’t growing.
Here’s the reality: sloppy curls and endless pressdowns won’t give you the arms you want.
If you want real results, you need a smarter approach—one that targets both the biceps and triceps from every angle while maximizing time under tension and minimizing momentum.
This list isn’t your run-of-the-mill “best bicep exercises” article.
It’s a guide built on biomechanics, exercise science, and proven techniques to hit every head of the biceps and triceps for maximum growth.
Stick around, because I’m going to break down each exercise, why it works, and exactly how you can perform it to unlock killer arms that look like they’ve been sculpted from stone.
Biceps Exercises
When it comes to building impressive arms, the biceps often steal the spotlight.
But if you’re relying solely on basic curls, you’re leaving gains on the table.
To fully develop both the short and long heads of your biceps, you need a strategic mix of exercises that hit every angle and emphasize tension, stretch, and contraction.
Here are the top five bicep exercises that will maximize growth and give you the full, defined look you’re after.
Standing Barbell Curl
The Standing Barbell Curl is a classic for a reason—it’s one of the best exercises to pack on overall bicep mass.
When done correctly, it allows you to load the muscle with heavy weight, hitting both the short and long heads of the biceps for balanced development.
But here’s the catch: most people butcher this exercise by swinging their back or using their shoulders to lift the weight.
Proper Form:
- Keep your elbows pinned to your sides, feet shoulder-width apart, and your core tight.
- As you curl the bar up, focus on driving through your biceps while avoiding any sway from your upper body.
- Lower the bar with control, fully extending your arms to stretch the muscle and engage the full range of motion.
Common Mistakes: Using momentum to lift the bar, not lowering the weight all the way down, or letting the elbows drift forward. These shortcuts cheat your biceps out of real growth and can lead to injury.
Concentration Curl
The Concentration Curl is all about isolation and muscle contraction.
When you want to build that peak bicep definition, nothing beats this exercise for targeting the short head and focusing on that squeeze.
The seated position eliminates momentum, forcing your bicep to do all the work.
Proper Form:
- Sit on a bench, rest your upper arm against your inner thigh, and curl the dumbbell up slowly.
- At the top of the movement, hold the contraction for a second and really squeeze the muscle hard.
- Lower the weight under control without letting your arm drop too quickly.
- The goal here isn’t just moving the weight—it’s maximizing that peak contraction.
Common Mistakes: Rushing through reps and using the shoulder or body to lift the weight. Keep it strict and focused for the best results.
Incline Dumbbell Curl
If you want to stretch the long head of the bicep and build that fuller look, the Incline Dumbbell Curl is a must.
The angle of the bench puts your arms behind your body, creating a deep stretch that hits fibers other curls miss.
This exercise isn’t about how much weight you can lift—it’s about getting a full stretch and a strong contraction.
Proper Form:
- Set the bench to a 45-degree incline and let your arms hang down freely.
- Curl the dumbbells up without letting your elbows drift forward.
- Focus on the squeeze at the top, then slowly lower the weight to feel that deep stretch in your biceps.
- The key is maintaining tension throughout the movement.
Common Mistakes: Allowing the elbows to drift forward or lifting the back off the bench to help the curl. Both of these kill the effectiveness of the exercise.
Hammer Curl
Want thicker arms? The Hammer Curl is your ticket.
This exercise shifts the focus to the brachialis muscle, which sits underneath your biceps and gives your arms that thicker, more complete look.
It’s also a great way to strengthen your forearms while still working the biceps.
Proper Form:
- Hold the dumbbells with a neutral grip (palms facing each other) and curl them up while keeping your elbows pinned to your sides.
- Focus on moving the weight with control and squeezing the top of the movement for maximum engagement.
- Lower the weights slowly, resisting the drop to maintain tension.
Common Mistakes: Letting the wrists bend or turning the exercise into a regular curl by rotating the palms. Keep that neutral grip and strict form.
Spider Curl
The Spider Curl is a game-changer when it comes to maintaining constant tension on the biceps.
By curling from an incline position where your arms are fully in front of you, you eliminate any chance of momentum, keeping your biceps working hard through every inch of the movement.
Proper Form:
- Lay face down on an incline bench, allowing your arms to hang straight down.
- Curl the dumbbells up, focusing on squeezing at the top without letting your elbows move.
- The incline angle helps keep tension on the biceps from start to finish, making every rep count.
Common Mistakes: Letting your elbows drift back as you curl or relaxing the tension at the bottom of the rep. Keep the movement tight and controlled to make the most of this unique angle.
Triceps Exercises
If you want arms that truly stand out, focusing on your triceps is non-negotiable.
The triceps make up the bulk of your upper arm, and neglecting them is one of the biggest mistakes you can make.
But it’s not just about doing more reps—it’s about selecting exercises that target all three heads of the triceps to build size and definition.
These five tricep exercises are designed to give you the full, powerful look that separates average arms from impressive ones.
Close-Grip Bench Press
If you want bigger, stronger triceps, the Close-Grip Bench Press should be at the top of your list.
Why?
Because it’s one of the best mass-builders you can do.
Unlike traditional bench presses that focus more on the chest, the close-grip variation shifts the load directly to the triceps.
This compound movement allows you to push heavier weight, giving you the overload necessary for serious muscle growth.
Proper Form:
- Grip the barbell shoulder-width apart (any closer can put strain on your wrists) and keep your elbows tucked as you lower the bar to your lower chest.
- Press the bar back up while focusing on driving through your triceps, not your chest.
- The goal is to maintain tension on the triceps throughout the movement.
Common Mistakes: Flaring out your elbows or turning the lift into a standard bench press. Keep it strict, keep it close, and your triceps will do the work.
Overhead Dumbbell Extension
When it comes to fully stretching and activating the long head of the triceps—the biggest part of the muscle—you need to go overhead.
The Overhead Dumbbell Extension is one of the most effective ways to do this.
The angle of the movement allows you to put the long head under maximum tension, leading to better overall growth.
Proper Form:
- Hold a dumbbell with both hands, extend it above your head, and keep your elbows close to your ears.
- Slowly lower the weight behind your head, feeling the stretch in your triceps, then drive it back up while keeping your elbows locked in place.
- Focus on controlling the movement, especially at the bottom where the stretch is deepest.
Common Mistakes: Letting your elbows flare out or shortening the range of motion. Keep the movement strict, with a full stretch at the bottom and a complete extension at the top.
Tricep Dips
Don’t underestimate the power of bodyweight exercises.
Tricep Dips are a staple for a reason—they allow for progressive overload and can be done almost anywhere.
Whether you’re just starting out or you’re a seasoned lifter, dips challenge your triceps in a way that few other exercises can.
Proper Form:
- Position yourself on parallel bars (or use a sturdy bench behind you if you’re at home).
- Keep your torso upright, elbows tight, and lower yourself until your upper arms are parallel to the floor.
- Press back up while focusing on squeezing your triceps at the top.
- Want to make it harder? Add weight with a dip belt or hold a dumbbell between your legs.
Common Mistakes: Leaning too far forward (which shifts emphasis to your chest) or not lowering yourself enough. Keep the movement tricep-focused by staying upright and using a full range of motion.
Cable Tricep Pushdown
When it comes to isolating the triceps and building definition, the Cable Tricep Pushdown is a go-to.
This exercise allows you to target the lateral head—the part of the tricep that gives your arms that horseshoe shape.
Plus, cables keep tension on the muscle throughout the entire movement, making every rep count.
Proper Form:
- Attach a straight bar or rope to the high pulley.
- Keep your elbows pinned to your sides and press the bar down until your arms are fully extended.
- Focus on squeezing the triceps at the bottom while maintaining control as you return to the starting position.
- The key here is to avoid turning it into a shoulder or chest exercise—let your triceps do all the work.
Common Mistakes: Flaring your elbows out or using your body weight to push the bar down. Stay strict with your form, keep those elbows tight, and focus on the muscle you’re trying to build.
Skull Crushers
For maximum tricep engagement, few exercises are as effective as Skull Crushers.
This move allows you to directly target all three heads of the triceps with a heavy load, while also putting your triceps under constant tension.
However, it’s also an exercise that requires attention to form—especially if you want to avoid unnecessary strain on your elbows.
Proper Form:
- Lie flat on a bench and hold an EZ curl bar or dumbbells with a narrow grip.
- Lower the weight slowly toward your forehead (hence the name), keeping your elbows in and your upper arms stationary.
- Press the weight back up by extending your elbows, focusing on squeezing your triceps at the top.
- Control is everything with Skull Crushers—don’t rush the movement.
Common Mistakes: Letting your elbows flare out or turning it into a pressing movement. Keep it smooth, keep it controlled, and your triceps will feel the burn without putting your joints at risk.
Unlock Your Arm Potential
Building killer arms isn’t just about throwing random exercises together and hoping for the best.
It’s about smart training, hitting each head of the biceps and triceps with precision, and staying consistent.
We’ve covered the essential exercises that target every angle, ensuring you get both mass and definition.
But remember: all the knowledge in the world is useless without execution.
It’s not about how much you know; it’s about what you do with it.
Consistency in form, intensity, and recovery is what separates those who get results from those who stay stuck.
