Need Bigger Arms? Try this Arm Workout.


To get big arms you need to work your biceps and triceps separately, other than just using them to assist in chest, back and shoulder exercises.

It is better to work the triceps slightly more than the biceps, for the sole reason that "Tri"cep is three muscles and of course "Bi"cep is two.

The best method is to work the Biceps first with about 3 exercises then work the triceps about 4.

3 sets of 10 reps

The guide is as follows;


    Standing Bicep Curl Using dunbells

    Reverse Grip Pecacher Curl Palms down

    Bicep Curl with flatbar flatbar is attached to the cable machine


    Sitting overhead tricep extension holding 1 dunbell overhead lifting and lowering

    Skull Crushers laying flat on a bench dripping the barbell at 90 degrees, come all the way up and back down to 90

    Reverse Grip Tricep Extension on Flatbar Flatbar is attached to the cable machine

    Tricep Extension With Rope Rope is attached on cable machine

    3 sets of 10 Dips is a great way to finish it all off!


    Wrist Curls over Bench

    Wrist Curls -Reversed Grip

    Standing barbell Twist holding a barbell at hip level rotate your wrist rolling the barbell in your hands like your trying to roll up a towel


Average: 4.2 (6 votes)
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Do biceps and triceps in

brandonfuhrmann's picture

Do biceps and triceps in alternative days is a good workout routine.I think triceps should attach with push ups of chest,while bicep with back pull ups.

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