Arm training focuses on developing the biceps, triceps, and forearm muscles for both strength and aesthetic appeal. A well-rounded arms workout targets all these muscle groups to create balanced development and functional strength.
On this page, you'll find effective exercises for each part of your arms, suitable for beginners and advanced lifters alike. Incorporate these movements into your routine 1-2 times per week for optimal results.
A compound exercise that targets all three heads of the deltoids, with emphasis on the anterior (front) deltoid.
How to perform
Isolates and targets the lateral (middle) deltoid head, crucial for shoulder width and definition.
How to perform
Targets the posterior (rear) deltoids and upper back, important for shoulder health and posture.
How to perform
A classic compound movement that targets both heads of the biceps simultaneously for overall growth.
How to perform
Targets the brachialis and brachioradialis muscles, giving your arms thickness and improved forearm development.
How to perform
Emphasizes the long head of the biceps by stretching the muscle through a greater range of motion.
How to perform
An isolation exercise that primarily targets the lateral head of the triceps, the largest of the three heads.
How to perform
Targets the long head of the triceps, which is crucial for overall arm mass and definition.
How to perform
A compound movement that engages all three heads of the triceps while also working the chest and shoulders.
How to perform
Targets the wrist flexors on the inner forearm, important for grip strength and forearm development.
How to perform
Works the brachioradialis and other forearm extensors, developing the outer portion of the forearms.
How to perform
A functional exercise that builds tremendous grip and forearm strength while also working the shoulders and core.
How to perform