Arm Exercises For Beginning Bodybuilders
If you're just starting bodybuilding, focus on learning proper form and progressively increasing the weight over time. Train your arms 1–2 times per week, allowing at least 48 hours of recovery between sessions.
Biceps
Barbell Curl
- 3 sets × 8–12 reps
- Keep your elbows close to your sides.
- Avoid swinging your body.
Dumbbell Hammer Curl
- 3 sets × 10–12 reps
- Strengthens both the biceps and forearms.
Incline Dumbbell Curl
- 2–3 sets × 10–12 reps
- Use a full range of motion.
Triceps
Triceps Pushdown
- 3 sets × 10–12 reps
- Keep your upper arms still.
Overhead Dumbbell Triceps Extension
- 3 sets × 10–12 reps
- Stretch fully at the bottom.
Bench Dip
- 2–3 sets × 8–12 reps
- Keep your shoulders comfortable; don't go too deep if it causes pain.
Forearms (Optional)
Wrist Curl
- 2 sets × 12–15 reps
Reverse Wrist Curl
- 2 sets × 12–15 reps
Beginner Arm Workout
- Barbell Curl – 3 × 10
- Hammer Curl – 3 × 10
- Triceps Pushdown – 3 × 10
- Overhead Dumbbell Triceps Extension – 3 × 12
- Wrist Curl – 2 × 15 (optional)
Tips
- Warm up for 5–10 minutes before lifting.
- Choose a weight that makes the last 2–3 reps challenging while maintaining good form.
- Rest 60–90 seconds between sets.
- Eat enough protein (about 1.6–2.2 g per kg of body weight per day if you're aiming to build muscle).
- Prioritize sleep (7–9 hours per night) for recovery.
- Increase the weight or reps gradually as the exercises become easier.
More Biceps Exercises
- EZ-Bar Curl – Great for reducing wrist strain while building overall biceps.
- Preacher Curl – Helps isolate the biceps and minimize momentum.
- Cable Curl – Provides constant tension throughout the movement.
- Concentration Curl – Excellent for improving the mind-muscle connection.
- Spider Curl – Focuses on the shortened position of the biceps.
- Reverse Curl – Targets the forearms and the brachialis muscle.
- Chin-Up – A compound exercise that heavily works the biceps and back.
More Triceps Exercises
- Close-Grip Bench Press – Builds overall triceps strength.
- Skull Crusher – Excellent for targeting the long head of the triceps.
- Cable Overhead Triceps Extension – Provides a deep stretch and constant tension.
- Triceps Kickback – Best with lighter weights and strict form.
- Parallel Bar Dip – A challenging bodyweight exercise for triceps and chest.
- Single-Arm Cable Pushdown – Helps correct strength imbalances.
- Diamond Push-Up – A bodyweight movement emphasizing the triceps.
More Forearm Exercises
- Farmer's Carry – Builds grip strength and forearm endurance.
- Dead Hang – Improves grip and shoulder stability.
- Plate Pinch – Strengthens pinch grip.
- Behind-the-Back Wrist Curl – Targets the forearm flexors.
- Hammer Curl – Also contributes to forearm development.
Sample Intermediate Arm Workout
- EZ-Bar Curl – 4 × 8–10
- Incline Dumbbell Curl – 3 × 10–12
- Preacher Curl – 3 × 12
- Close-Grip Bench Press – 4 × 8–10
- Skull Crusher – 3 × 10–12
- Cable Overhead Triceps Extension – 3 × 12–15
- Farmer's Carry – 2 × 30–60 seconds
For muscle growth, aim for 10–20 total working sets per week for both biceps and triceps, use controlled repetitions, and progressively increase the weight or reps over time while maintaining good form.