The Best Arm Workouts and Exercises For Building Strength
What To Include | Training Frequency | Warm Up Ideas | Progression | Common Mistakes | Beginner Arm Workouts | Intermediate Arm Workouts | FAQs
Updated: 9th February 2026
Whether you want lean, toned arms or biceps bigger than your thighs, strength training is the answer. We've put together some of the best arm workouts to help you work your biceps, triceps, and forearms, as well as your back, shoulders, and chest, both at home and in the gym.
We also share everything you need to know to get the most out of your arms workout, including warming up, progression, and frequently asked questions.
Jump straight to arm workouts:
Beginner arm day workouts:
Intermediate arm day workouts:
What should an arm day workout include?
The arms are made up of four major muscle groups:
Triceps brachii: Located on the back of the upper arm. Responsible for elbow extension.
Biceps brachii: Located on the front of the upper arm. Responsible for forearm rotation and elbow flexion.
Brachialis: Located underneath the biceps. Responsible for elbow flexion.
Forearm muscles: Responsible for flexing and extending the wrist, gripping, and finger movement.
A good arm day workout will target all these muscles, but it won't stop there. The triceps, biceps, and forearm muscles are small and can't lift heavy weights without the help of the larger upper body muscles in the shoulders, back, and chest.
For the best arm strength and mass gains, your arm workouts should include a mix of compound exercises that target the upper body (like lat pulldowns, bench press, and bent over rows) and isolated arm exercises (such as bicep curls and tricep dips) to put extra tension on the arm muscles.
If you are doing full body workouts, you can add on 2-3 arm exercises to the end of each session.
How often should you train your arms each week
For optimal strength and hypertrophy gains, you should train each muscle group in your arms at least 2-3 times a week, with a full day's rest between each session.
Splitting your workouts into muscle groups allows you to increase the frequency of your training while allowing enough rest. There are several ways you can do this depending on how often you can work out and your other fitness goals, such as:
Full body/ full body/ full body
Push/ pull/ legs/ push/ pull/ legs
Full body/ push/ pull/ legs
Full body/ upper/ lower
Learn more about workout splits by muscle group here.
How to warm up for arm workouts
A good warm up reduces the risk of injury, decreases the likelihood of muscle soreness, and gets your muscles ready to lift. Your arm workout warmup should include a mixture of cardio, mobility work, and light resistance training.
Cardio
Cardio raises your heart rate, warms the body, and pumps oxygen and nutrients to the muscles. Any cardio will work but the rowing machine and ski erg are especially great as they get the upper body moving.
Mobility
Mobility work like dynamic stretches help to lubricate the joints, warm the muscles, and prep the nervous system for movement. Including these in your warm up after some cardio improves your range of motion and activates the muscles, meaning better lifts.
Arm swings
Shoulder dislocations
Wall angels
Thread the needle
Lying thoracic rotations (open book)
Banded pull aparts
Hanging shrugs
Resistance training
Light resistance training can be used to activate and strengthen the smaller stabilising muscles that are needed during your heavier lifts.
Cable external rotations
Straight arm pushdowns
Dumbbell front raises
Deadhangs
Chest flyes
Planks
For each warm workout, aim to warm up with 3-5 minutes of moderate cardio and then one set each for 2-3 mobility exercises and 2-3 resistance exercises. This will take just 10 minutes and help to make your workouts more effective while improving your mobility and stability over time.
How to progress your arm workouts
To build strength and size over time, you need to continually increase the difficulty of your arm workouts. There are a few ways you can progressively overload:
Weight
One of the easiest ways to progress your workouts is by increasing the weight each week. Start by finding a weight where you can finish your desired reps, but the last few reps are challenging; you can then increase this by up to 10% each week.
Reps
If your plan has a rep range (e.g. 8-12 reps), start by finding a weight you can lift for just 8 reps and then increase the number of reps each week until you hit 12. You can then increase the weight so you are back to 8 reps, and begin again.
Tempo
Slowing the exercise tempo increases the time under tension, making it more difficult. You can change the tempo by adding pauses, slowing the eccentric portion of an exercise, or slowing the concentric portion -- or all three!
Exercise
You can progress your arms workout by choosing different variations of an exercise, for example swapping barbell bicep curls to dumbbell bicep curls to challenge stability.
Common mistakes to avoid
Get the most out of your arm workout and avoid injuries by avoiding these common mistakes:
Incorrect weight: Choosing a weight that is too heavy means you'll either sacrifice form, engage the wrong muscles, or get injured, while choosing a weight that is too light won't challenge the muscles enough to change. Find a weight that you can lift for your desired number of reps, with the last few reps challenging.
Ignoring muscle groups: People often neglect the triceps in favour of the biceps as these are more noticeable, but over time this will impact arm size and cause muscular imbalances.
Using momentum: It's common for people to use momentum from swinging the body to move the weights, rather than using the arm muscles to move the weights. If you find yourself relying on momentum, lower the weights until you can control the movement and use a bench to support the arms or chest if needed.
Incorrect alignment: Poor alignment, especially of the torso and elbows, can impact how effective an exercise is by allowing other muscle groups to overcompensate. Reduce the weight and film yourself to ensure you have the right form or ask a PT for advice.
Limited range of motion: People often sacrifice range in order to lift heavier weights, however it is more effective for both strength and mobility to drop the weight and use a full range.
Mindless lifting: While it's tempting to zone out and throw out some reps, you'll get better gains from slowing down and focusing on building mind muscle connection during your arm workout.
Arm day workouts to add to your routine
Build bigger, stronger arms with these arm workouts -- we've shared plans for all levels, to do at home and in the gym . Remember to warm up beforehand and finish with some upper body stretches.
Best arm day workout plan for beginners
New to the working out? Give these beginner friendly arm workouts a go:
Beginner gym workout for arms
This beginner arm workout targets the arms as well as the chest, back, and shoulders, in just five exercises.
This workout focuses on moderate weights and volume with 3 sets of 8-12 reps. This is ideal as an arm workout for beginners as it builds both strength and hypertrophy while allowing good form.
Chest press machine - 3 x 8-12 reps
The chest press resistance machine works the chest, shoulders, and triceps. It follows a fixed path, making it great for beginners who are learning technique and need to build up strength safely.
Adjust the seat so that your feet are flat on the floor, back is flat against the seat, and the handles are mid-chest high. Grab both handles and press forward, stopping before you lock out your elbows. Slowly return back to the starting position and repeat.
Single arm dumbbell row - 3 x 8-12 reps
The single arm row trains the back and biceps unilaterally. Using the bench helps with stability and hip hinge position, making it ideal for beginners new to rows.
Holding a dumbbell in one hand, hinge forward and place the opposite knee and hand on the bench. Engage your core and row the dumbbell towards your hip by driving your elbow back behind your torso. Slowly lower the dumbbell with control and repeat.
Plank shoulder taps - 3 x 8-12 reps
Plank shoulder taps strengthen the shoulders, triceps, and core, while building balance and stability. This exercise is great for teaching beginners to engage the shoulders in a pushing movement.
Begin on all fours with wrists, elbows, and shoulders stacked. Step your feet back into a high plank position, keeping your core engaged and hips in line with heels and head. Push through one hand and both feet so you can lift the other hand up and tap your opposite shoulder. Return your hand to the floor with control and repeat on the other side.
Tricep dips - 3 x 8-12 reps
Tricep dips use the bodyweight to strengthen the triceps, shoulders, and chest. While challenging, it can help teach the alignment and engagement needed in tricep exercises.
Sit on the edge of a bench and place both palms on the bench beside your hips, fingers facing forward and gripping the edge of the bench. Step your feet forward and push your hips off the bench. Bend your elbows to lower your hips towards the floor, stopping when your elbows are at 90 degrees. Push through the palms to straighten your arms. Repeat.
Supported bicep curls - 3 x 8-12 reps
Supported bicep curls use a preacher bench to isolate the biceps and reduce involvement from the rest of the upper body. This is great for building mind muscle connection and builds serious bicep strength. This version uses dumbbells to make it more beginner friendly.
Holding dumbbells in each hand, sit at a preacher bench and place your upper arms on the bench so that your arms are extended with palms facing upward. Curl the dumbbells up towards your shoulders before slowly lowering back down.
Best at home arm workouts for beginners
No gym? No problem - this beginner friendly arm workout can be done at home with just a resistance band.
There are two ways you can do this workout:
Circuit: do each exercise for 45 seconds followed by a 15 seconds rest. After one circuit, rest for 30 seconds. Repeat 3-4 times
Reps and sets: do 3 sets of 8-12 reps (30-60 seconds for the plank)
Tricep dips
Sit on the edge of a sturdy chair with palms on the edge beside you, fingers facing forward. Step your feet forward and lift your hips off the chair and slightly in front. Bend your elbows to lower your hips towards the floor, stopping when your arms are at a 90 degree angle. Push through the palms to straighten your arms and repeat.
Begin in a tabletop position on all fours. Step your hands forward, keeping them shoulder width apart, and shift your weight forward so you're knees, hips, and chest are in a straight line. Engage your core and lower your chest towards the floor by bending your elbows. Stop when your chest is just above the floor and push through your palms to return to the start.
Resistance band bent over rows
Holding the end of a long resistance band in both hands with palms facing each other, stand on the middle of the band with feet hip width apart. Hinge forward at the hips so your body is at a 90 degree angle to your thighs, knees bent softly. Pull both elbows back to bring your hands towards your ribs. Pause then slowly extend your arms back.
Begin on all fours with wrists, elbows, and shoulders aligned. Engage your core and step your feet back into a high plank position so your heels, glutes, shoulders, and head are in a straight line, and hold.
No equipment arm workout
Lifting weights is a great way to work the arm muscles, but you don't need equipment to get a good arm workout. Whether you're at home, on holiday, or there's a queue for your favourite piece of kit, here's a no equipment arm workout you can do. This beginner arm workout combines boxing style moves with bodyweight strength exercises for a challenging circuit you can do anywhere.
Perform each exercise for 50 seconds followed by 10 seconds rest. After completing the circuit, take a 60 second rest then repeat 1-2 times.
Knee push ups
Works the chest, triceps, core, and shoulders. Start in a all fours with wrists, elbows, and shoulders stacked. Step your hands forward so your knees, hips, and shoulders are in a straight line. Keep your core engaged and elbows squeezed in while bending the elbows to lower your chest towards the floor. Stop around an inch off the floor and push through the palms back to a high plank position.
Upper cuts
Works the shoulders, triceps, wrist flexors, and chest. Stand with feet hip width apart, but staggered so one is just in front of you and the other just behind. Keeping your knees soft and your elbows bent, hold your fists up to around chin height in front of you. You want to act like you're 'protecting' your chin with your fists. Punch your front fist straight in front of you, before pulling back and throwing the back fist, while rotating your hip slightly forward. Alternate hands with strong, powerful punches. On the next set, place the other foot in front.
Inchworms
Works the shoulders, arms, and core. Start by standing with feet hip width apart. Fold over and place your palms on the floor in front of your feet. Walk your hands out until you reach a plank position, keeping your core engaged throughout. Push through the palms and walk your feet forward to your wrists.
Alternating hooks
Works the shoulders and triceps. Stand with your feet hip width apart, place your dominant foot forward and slightly bend your knees. Form fists around chin height and, while keeping your elbows bent, swing your right elbow in a circle and up to shoulder height, until your arm is parallel with the ground. Rotate your shoulder and hips, so you pull and punch towards the left. Repeat with the left arm and keep alternating.
Jab cross
Works the shoulders, arms, and core. With feet staggered - one a step forward, the other a step back - at hip distance apart, and fists up just in front of your face, throw a sharp, strong, straight punch with your front hand, and, as your hand returns to starting position, hook your back hand to throw a punch from the side, twisting your torso, leaning slightly forward and shifting your shoulder so your fist ends up 'hitting' around the same area as your straight punch. Alternate between the two movements. On the next set, place the other foot in front.
Intermediate arm day workouts
Nailed the basics and ready to level up? These intermediate arm day workouts are great for building upper body size and strength.
Arm workouts with dumbbells
Whether you're at the gym or have your own set at home, dumbbells are an excellent way to add an extra challenge to your arm workouts. Find a weight that you can lift for your set reps but would struggle to lift more than 1-2 reps more.
Works the triceps, chest, and shoulders. Holding a dumbbell in each hand, lay back down on a bench with feet flat on the floor and bring your hands above your chest. Pull your shoulder blades down and push through your feet before pressing the dumbbells up towards the ceiling. Pause then slowly lower back to the start.
Works the back, shoulders, and biceps. Stand with feet hip width apart while holding a dumbbell in each hand. For a greater bicep focus, face palms upward. Hinge forward at the hips so your torso is at a 45 degree angle and arms are hanging down with dumbbells in front of your shins. Pull your elbows back to row the dumbbells towards your hips, stopping when your triceps are parallel with the floor. Slowly lower your arms to the start position.
Works the shoulders, chest, upper back, and biceps. Stand with feet shoulder width apart holding a dumbbell in each hand in front of your hips with arms extended. Engage the core and lift the dumbbells up until your arms are parallel with the floor. Pause before slowly lowering back down.
Works the triceps. Hold a dumbbell in both hands and raise it to the ceiling with your arms in line with your ears. Keeping your upper arm still, slowly lower the dumbbell towards your neck by bending the elbows. Push the dumbbell back up to the ceiling to the start.
Works the biceps. Hold a dumbbell in each hand, arms extended by the sides. Engage the core and curl the dumbbells up towards your shoulders while keeping the upper arms still. Pause before slowly lowering back to the start.
Chest and tricep workout
This intermediate chest and tricep workout is a great way to build strength and size in both your triceps (the back of your arms) and chest. Need more chest day inspiration? Check out our chest exercises page. Or you can find some of our favourite tricep exercises here.
- Dumbbell bench press
- Dumbbell incline chest press
- Cable chest fly
- Lateral press ups
- Skull crushers
- Cable tricep push down
Back and bicep workout
Pulling exercises are great at building size and strength in your biceps. This back and bicep workout will see serious upper arm and back gains. We've also shared 9 amazing back exercises here.
Do 3-4 sets of each exercise with 45-69 second rests between each set.
- Bent over row - 8 reps
- Pull ups - 8 reps
- Cable rows - 10-12 reps
- Hammer curls - 8 reps
- Cable bicep curls - 10-12 reps
Arm workout FAQs
What is the best arm workout routine for muscle growth?
For muscle growth, your arm workout routine should include 2-3 upper body compound exercises and 2-3 arm isolation exercises.
How long should an arm workout last?
A solid upper body workout which trains the arms should be around 45-60 minutes. A more targeted arm workout that you can add to the end of your training sessions can be around 15-20 minutes.
Can you train arms and chest on the same day?
Yes -- training the arms and chest together is an effective way to build upper body strength and size. Prioritise compound exercises like chest press which work both the chest and triceps.
What's the difference between a tricep and bicep workout?
A tricep workout will focus on pushing exercises to work the triceps which sit on the back of the upper arm and extend the elbow, while a bicep workout will focus on pulling exercises to work the bicep muscles on the front of the arm and flex the elbow.
Are dumbbells or cables better for arm workouts?
Dumbbells and cables offer different benefits for your arm workouts. Dumbbells are better for developing stability and strength while cables are more effective for hypertrophy due to providing constant tension. Utilising both in your workouts is a great strategy/
Do arm workouts help with toning or just muscle size?
Arm workouts increase the size of your muscles which can lead to a more toned appearance. However, some people may need to reduce their body fat to achieve a toned look.
We have plenty more fun workout ideas over on our arms and shoulders workouts hub. If you'd like some support on the best arm exercises to do, consider booking in a session with one of our Personal Trainers - they're experts in the best workouts and nutrition to help you meet your goals, and can work with you to build an effective exercise plan. Find a gym near you and get started today!
Related Articles
