If you want bigger, stronger arms – and who doesn’t? – this is the workout for you.
While arms are an afterthought for many – with a few curls or skullcrushers wearily tagged onto the end of a workout – this session takes your biceps, triceps and forearms out from behind the curtain and onto centre stage.
To grow your arms, you need to train them with the same intent you do any other body part, and this workout will help you do just that.
1. Single-Arm Press-Up
Muscles worked: pecs, triceps, delts, traps, lats, core
Sets: 2-4
Reps: 1-6 (work up to 6)
Rest: 60-90 secs
Note: your strength will dictate whether you will do this using a wall, a bench or from the floor. The toughest of the three options is from the floor.
- Begin in the usual press-up position with your feet in a wide stance.
- Turn one hand so that your middle finger is now at approximately 45 degrees, and put your other hand behind your back.
- With control, slowly lower yourself until your chest touches the back of your hand and your hips stay just off the ground.
- Pause briefly and then drive yourself back up to the start position.
- You can now either keep repping on the same arm or alternate arms depending on your current strength. Ideally, do all your reps on one arm, then switch sides and smash out the reps on the other arm, all without putting your knees down.
2. Kettlebell Neutral Curl To Overhead Press
Muscles worked: biceps, triceps, delts, traps, forearms, pecs, core
Sets: 3-4
Reps: 6-8
Rest: 60-90 secs
- Grab a kettlebell by the handles or ‘horns’ in each hand, and stand tall with the weights at your side.
- Squeezing the horns as hard as you can throughout, curl the weights up to shoulder height so that the kettlebells are now upside down.
- Press the weights up in the air, pause and slowly return to the start position.
3. Dumbbell Neutral Tricep Extension
Muscles worked: triceps, delts, traps, forearms, pecs
Sets: 3-4
Reps: 6-8
Rest: 60-90 secs
- Set the bench to a slight incline and lie on your back with the dumbbells at your shoulders – palms facing each other.
- Press the weights up in the air to the start position.
- Keeping your upper arm still, bend at the elbow until the your arms are fully bent.
- Keeping the tension in your tricep, briefly pause and then explosively return to the start position, flexing your tricep as much as possible.
- Keeping the tension, immediately go into the next rep.
4. DB Standing Supine to Pronate Curl
Muscles worked: biceps, forearms, traps
Sets: 3-4
Reps: 8-12
Rest: 60-90 secs
- Standing with a dumbbell in each hand (palms facing up) and your elbows slightly flexed, curl the weights up.
- Squeeze at the top and then turn your hands over so your palms are now facing the floor.
- Slowly lower the weights with control, turn your hands over again at the bottom of the move and go into the next rep.
5. DB Cross-Body Triceps Extension
Muscles worked: triceps, delts, traps, forearms, pecs
Sets: 3-4
Reps: 6-8
Rest: 60-90 secs
- Lying on a flat bench, hold a dumbbell in one hand and press the weight up to the start position, with your palm facing down towards your knees.
- Keeping your shoulders tucked under and your upper arm still (with your palm still facing your knees), slowly bend at the elbow so that the weight comes down and lightly touches
your opposite pec. - Pause, then squeeze your tricep while straightening out your arm to the start position. Then go again.
6. DB Supine Incline Biceps Curl
Muscles worked: biceps, forearms, lats
Sets: 3-4
Reps: 8-12
Rest: 60-90 secs
- With the bench set at 45 degrees, lie on your back with a dumbbell in each hand (palms up) and your elbows slightly bent.
- Keeping your chest up and your shoulders retracted, begin to curl the weights up towards your shoulders.
- Squeeze your biceps and then slowly return to the start position.
7a. Diamond Press-Up
Muscles worked: triceps, pecs, traps, delts, core
Sets: 2-5
Reps: 10
Rest: Superset (straight into 7b)
- In the press-up position, bring your hands together, with your index fingers and thumbs forming a diamond shape underneath your chest.
- Slowly lower yourself down until your chest touches the backs of your hands.
- Slowly press back up to the start position and repeat.
7b. DB Reverse-Grip Triceps Extension
Muscles worked: triceps, forearms, traps, pecs, delts
Sets: 2-5
Reps: 20
Rest: 60 secs, then repeat 7a
- Lie on a flat bench with a dumbbell in each hand.
- Press the weights up to the start position with your palms facing up.
- While keeping your upper arm fixed, bend your elbows and slowly lower the weights towards your ears, then explosively return to the start position.
- Without pausing at the top, go straight into the next rep.
8a. DB Cross-Body Hammer Curl
Muscles worked: biceps, forearms, delts, traps, core
Sets: 2-5
Reps: 10
Rest: Superset (straight into 8b)
- Standing with elbows slightly bent and a dumbbell in each hand at your sides, curl one arm up and across your body (palms facing your body).
- Squeeze your bicep, then slowly return the weight and immediately switch sides.
8b. DB Spider Curl
Muscles worked: biceps, forearms, delts, traps
Sets: 2-5
Reps: 20
Rest: 60 secs, then repeat 8a
- Lie face down on an incline bench with a dumbbell in each hand and elbows slightly bent (palms up).
- Keeping your upper arms still, curl the weights up towards your shoulders.
- Squeeze your biceps at the top and then slowly lower the weights to the start position.
- Without pausing at the bottom, immediately go into the next rep.
The
