Arm training guide
How to Build Bigger Arms
Train all three: the triceps, the biceps and the brachialis most people miss.
Bigger arms come from training three muscles, not one. Here is what each does, the exercises that work, how much to do each week, and a simple workout to start.
- Biceps: bend the elbow
- Triceps: straighten the elbow
- Brachialis: thickness under the biceps
To build bigger arms, train all three muscles that give the upper arm its size: the triceps on the back, the biceps on the front and the brachialis underneath. Do roughly 9–12 hard sets a week for each, in the 6–15 rep range, add weight or reps over time, and eat enough to grow.
Key takeaways
- Arm size comes from three muscles. Most people train the biceps and neglect the other two.
- Give your triceps at least as much work as your biceps.
- The brachialis bends the elbow in every grip and is the strongest elbow flexor when your palm isn't turned up. Hammer and reverse curls train it.
- Roughly 9–12 hard sets per muscle per week, spread over two sessions, is a solid starting point.
- Progress comes from adding weight or reps over time, with controlled reps and enough food.
- Fighters need arm strength more than arm size: fewer sets, built on chin-ups and dips, fitted around fight training.
The muscles
What Makes Your Arms Look Bigger?
Your upper arm has three muscles that add size. The triceps sits on the back of the arm and has three heads. Its job is to straighten your elbow, and the long head, which starts on your shoulder blade, also helps move your shoulder. The biceps sits on the front and bends your elbow. The brachialis lies under the biceps, closer to the elbow, and bends your elbow whatever your grip.
If you only do palms-up curls, you train one of the three well. Bigger arms come from training all of them.
| Muscle | Where | What it does | Train it with |
|---|---|---|---|
| Triceps | Back of the upper arm | Straightens the elbow; long head also helps move the shoulder | Close-grip presses, dips, extensions, pushdowns |
| Biceps | Front of the upper arm | Bends the elbow, turns the palm up | Curls with palms up |
| Brachialis | Under the biceps, near the elbow | Bends the elbow in any grip | Hammer curls, reverse curls, chin-ups |
Programming
The Rules That Build Arm Size
- 01
Enough sets
Roughly 9–12 hard sets per muscle per week is a good starting point. Hard means you finish one or two reps short of failure.
- 02
Twice a week
Train each arm muscle once or twice a week, on an arm day or alongside push and pull days.
- 03
6–15 reps
Heavier compound lifts at the low end, curls and extensions in the middle, finishers at the top. 3–4 sets of 8–12 is a reliable default.
- 04
Control the lowering
Take 2–3 seconds on the way down. No swinging.
- 05
Add a little over time
More weight, more reps or one more set. Write it down so you know you are progressing.
- 06
Eat and sleep
Muscles grow when you recover. Eat enough protein and total food; see the best diet for muscle growth.
"Most people asking me how to get bigger arms are doing too many curls and not enough triceps work. Fix that balance first."
Herman Leir, Personal Trainer
Back of the arm
Best Exercises for Bigger Triceps
The triceps has three heads and covers the whole back of your upper arm, so it deserves at least as much work as your biceps. Train it two ways: a heavy compound press, and one or two extensions.
Close-grip bench press
The heaviest triceps lift. Start your triceps work here. See the close-grip bench press guide.
Dips
Bodyweight, then add weight. Lean less forward to keep it on the triceps.
Overhead extension
Arms overhead to stretch the long head. See the dumbbell overhead triceps extension.
Pushdown
Arms at your sides, easy to control and progress.
For every option and how they compare, see the complete list of triceps exercises.
Front of the arm
Best Exercises for Bigger Biceps
The biceps bends your elbow and turns your palm up, so palms-up curls train it best. Use one heavier curl and one that trains it from a stretch.
Barbell or EZ-bar curl
The main loaded curl. 3–4 sets of 6–10.
Incline dumbbell curl
Arms behind your body for a deep stretch.
Preacher curl
Arms supported, so you can't swing.
Cable curl
Constant tension from top to bottom.
For the full ranking with how-tos, see the best bicep exercises.
Under the biceps
The Brachialis: The Muscle Most Arm Workouts Miss
The brachialis lies under the biceps and has one job: bending your elbow. It works in every grip, and it is the strongest elbow flexor when your palm is not turned up. Most arm workouts are built on palms-up curls, which put the biceps in its best position. Turning your grip to neutral (palms facing in) or overhand (palms down) shifts more of the work onto the brachialis.
-
01
Hammer Curls
Palms face each other the whole rep. The easiest way to add brachialis work to any arm day.
-
02
Reverse Curls
Overhand grip on a barbell or EZ-bar. Start light; this grip is harder than it looks.
-
03
Zottman Curls
Curl up palms up, turn your palms down at the top, and lower slowly with an overhand grip. You train both muscles in one rep.
-
04
Chin-Ups or Neutral-Grip Pull-Ups
Heavy elbow flexion for the whole arm and your back. Neutral grip shifts more onto the brachialis. See the pull-up guide.
-
05
Preacher Curls With a Neutral or Overhand Grip
The pad stops you swinging, and the grip change moves work onto the brachialis.
Sample session
A Simple Arm Workout to Start
Do this once or twice a week, at least two days apart. If you also do pressing and pulling days, your arms already get some work there, so start at the low end of the sets.
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| 1. Close-grip bench press | 3 | 6–10 | Triceps |
| 2. EZ-bar curl | 3 | 8–12 | Biceps |
| 3. Dumbbell overhead triceps extension | 3 | 10–12 | Triceps |
| 4. Hammer curl | 3 | 10–12 | Brachialis, biceps |
| 5. Rope pushdown | 2 | 12–15 | Triceps |
| 6. Reverse curl | 2 | 12–15 | Brachialis, forearms |
Rest 60–90 seconds between sets, a little longer on the bench press. When you hit the top of a rep range on every set, add weight next session.
Combat sports
Arm Training for Fighters
If you train Muay Thai, MMA or boxing, arm size is not the goal, but arm strength still helps. Your triceps straighten the arm at the end of a punch and help you hold a frame. Your biceps, brachialis and grip help you pull, hold and control an opponent in the clinch and in grappling. Punch power comes mostly from the legs and hips, so arm work is support. Training both sides of the arm also keeps things balanced through a lot of pad rounds.
A good swap: hang a towel over the bar for chin-ups, which adds grip work for holding on in grappling. See strength and conditioning for fighters.
When
Lift on easier days or several hours away from hard sparring.
How much
Use fewer sets than the 9–12 above. Around 4–6 hard sets per muscle a week is a sensible start next to fight training. Stop 1–3 reps short of failure, and cut arm work as a fight gets close.
Balance
Build it on chin-ups and dips, then add one curl and one extension, so pulling and pushing stay even.
Avoid these
Common Mistakes When Training for Bigger Arms
- 01
Only training biceps
The triceps cover the back of the arm and the brachialis sits under the biceps. Train all three.
- 02
Swinging the weight
Momentum moves the weight, not your arms. Lower it slowly and keep your elbows still.
- 03
Doing the same curl forever
Vary your grip: palms up, neutral, overhand.
- 04
Never adding weight or reps
Track your lifts. If the numbers don't move for weeks, your arms probably won't either.
- 05
Not eating enough
Hard training without enough food makes growth slow.
FAQ
Common Questions
How do I make my arms bigger fast?
There is no shortcut, but you can avoid wasting time. Train the triceps, biceps and brachialis, not just the biceps. Do roughly 9–12 hard sets per muscle each week over two sessions, stay in the 6–15 rep range, and add weight or reps whenever you can. Eat enough protein and total food, and sleep well. Consistency over months matters more than any single workout.
Should I train biceps or triceps for bigger arms?
Both, but don't shortchange the triceps. The triceps has three heads and covers the whole back of your upper arm, so it adds a lot of visible size. The biceps and the brachialis under it make up the front. A balanced plan gives the triceps at least as many hard sets as the biceps each week, with a compound press and an extension.
How many sets per week do I need for bigger arms?
Roughly 9–12 hard sets per muscle per week is a good starting point, split across one or two sessions. Count sets taken to one or two reps short of failure. If you also do heavy pressing and rows, your arms already get some work there, so start lower and add sets if your arms stop progressing.
What is the brachialis and how do I train it?
The brachialis is a muscle under your biceps that bends your elbow in any grip. It is the strongest elbow flexor when your palm is not turned up. Train it with hammer curls, reverse curls, Zottman curls, neutral-grip pull-ups and preacher curls with a neutral or overhand grip. Add one of these to each arm or pull session.
Can I build bigger arms with only compound exercises?
You can build some size. Close-grip bench presses, dips, chin-ups and rows all train the arms hard. But most people grow their arms faster when they add direct work, such as curls, hammer curls and triceps extensions, because those exercises take the arms close to failure without being limited by the chest or back.
Is it OK to train arms every day?
It's not necessary, and for most people it is worse. Muscles grow between sessions, not during them. Training each arm muscle twice a week, with a day or two between sessions, gives enough work and enough recovery. If your arms are still sore or weaker at the next session, you are doing too much too often.
Is arm training good for fighters?
Yes, in a smaller dose than for bodybuilding. Strong triceps help you finish punches and hold frames, and strong biceps and grip help in the clinch and in grappling. Your fight training already works your arms hard, so a few hard sets a week, built on chin-ups and dips, is usually enough. Do it on lighter days and cut back before a fight.
Bottom line
Final Thoughts
Bigger arms are not about one secret exercise. Train the triceps, biceps and brachialis, do enough hard sets each week, control every rep, and add a little over time. Stay consistent for months, not weeks.
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