How to Get Bigger Arms: Best Exercises for Biceps and Triceps

Have you ever wanted to fill out your t-shirt sleeves a little more? Getting bigger, stronger arms is a common fitness goal, and it's absolutely achievable, even for a beginner. You don't need to learn confusing slang or spend hours in the gym. The secret isn't just about your biceps; it's also about another muscle that's even bigger!

Let's break down the simple science and the best exercises to help you build the arms you want.

Meet Your Arm Muscles: Biceps vs Triceps

When most people think of "big arms," they immediately think about the biceps. That's the muscle on the front of your upper arm that "pops" when you flex. It's definitely important!

But here's the real secret: your triceps are actually the bigger muscle group. The triceps are on the back of your upper arm. If you really want to add size to your arms, you can't ignore your triceps. They make up about two-thirds of your upper arm mass. So, we need a plan that trains both.

It’s also helpful to know that your arm shape depends on muscle genetics and how your biceps attach to the bone. Some people have longer biceps, giving them a fuller look, while others have shorter ones, creating a sharper “peak.” Both can look great when well-developed.

Best Exercises for Bigger Biceps

Your biceps are a "pull" muscle. Their main job is to bend your elbow. To train them properly, we need to do curling motions. Here are some of the most effective exercises.

1. The Dumbbell Curl

This is the classic muscle-builder for a reason. You can do it sitting or standing. Hold a dumbbell in each hand with your palms facing forward. Keep your elbows tucked in at your sides. Curl the weights up toward your shoulders, squeezing your biceps hard at the top. Then, lower the weight back down slowly and under control. Don't just let it drop! That slow, controlled movement is just as important as the lift.

2. The Hammer Curl

This is a fantastic variation. It's just like the dumbbell curl, but you hold the dumbbells with your palms facing each other (like you're holding a hammer). This small change actually helps build the "peak" of your biceps and also works a muscle in your forearm, which helps make your whole arm look thicker.

3. Chin-Ups

You might think of this as a back exercise, and it is! But it's also one of the best ways to grow your biceps at home or in the gym using just your body weight. Grab a pull-up bar with your palms facing you, about shoulder-width apart. Pull yourself up until your chin is over the bar. Squeeze your biceps at the top, then lower yourself down slowly. If this is too hard, you can use an assisted machine or a resistance band for help.

Wondering how heavy your dumbbells should be? Use our 1RM calculator to estimate your one-rep max. It will help you choose the perfect weight to challenge your biceps safely and effectively.

Best Exercises for Bigger Triceps

Your triceps are a "push" muscle. Their main job is to straighten your elbow. To build them, we need to do pushing and extension movements.

1. Triceps Pushdowns

You'll need a cable machine for this, but it's one of the best ways to isolate the triceps. Attach a rope or a straight bar to the high pulley. Stand facing the machine, grab the handle, and keep your elbows locked at your sides. Push the handle down until your arms are fully straight, feeling a strong squeeze in the back of your arms. Slowly let the handle come back up. The key is to not let your elbows flare out.

2. Close-Grip Bench Press

This is a powerhouse for building big, strong triceps. It's just like a regular bench press, but you'll place your hands closer together—about shoulder-width apart. As you lower the bar to your chest and push it back up, your triceps will be doing a huge amount of the work.

3. Diamond Push-Ups

Want to grow your triceps at home? This is your go-to. Get into a push-up position, but instead of placing your hands wide, bring them close together under your chest. Touch your index fingers and thumbs together to form a "diamond" shape. Lower your chest down to your hands and then push back up. This is challenging, but it's amazing for your triceps.

Why Aren't My Biceps Growing? (And Other Common Questions)

Sometimes progress can feel slow. If you feel like "my biceps are not growing," it usually comes down to a few simple things. First, are you eating enough? Muscles need calories and protein to grow. You can't build a house without bricks! Second, are you lifting heavy enough? To grow, your muscles need a challenge. You should be lifting a weight that makes the last couple of reps in a set feel difficult (but not impossible).

What about biceps pain? If you feel a sharp pain, you should stop and rest. But if your "biceps hurt after a workout" with a dull ache, that's usually just muscle soreness. It's a normal sign that you've worked the muscle hard. A good biceps stretch after your workout can help.

And how often should you train? Can biceps be worked every day? No, that's too much. Your muscles grow when you rest, not when you train. Training arms twice a week is fantastic for most people. Training them once a week will also lead to growth, as long as you train them hard enough!

A Simple Workout Plan for Bigger Arms

Here’s a sample plan you can add to your current routine. You can do this twice a week, for example, on Monday and Thursday. Always warm up first!

Download Printable Workout Log (PDF) for Bigger Arms

For best results, focus on form and muscle control, not just heavy weights. Make sure your biceps and triceps are doing the work—not your shoulders or back. Remember that building muscle is as much about patience and recovery as it is about intensity.

Remember, getting bigger arms takes time and consistency. Stick with these exercises, focus on good form, eat well, and get enough rest. You've got this!

FAQ

Which is biceps and triceps?

The biceps are the muscles on the front of your upper arm responsible for bending the elbow, while the triceps are on the back of your upper arm and straighten the elbow. Both are essential for balanced arm strength and size.

Can I train biceps every day?

No. Your biceps need recovery time to grow. Training them two times a week is enough. Overtraining can cause fatigue, soreness, and limit progress.

What is the best exercise for bicep growth?

The best exercises for bicep growth are dumbbell curls, hammer curls, and chin-ups. They target both heads of the biceps and promote muscle hypertrophy when done with proper form and progressive overload.

Can a torn bicep heal on its own?

A mild biceps strain can heal with rest and physical therapy, but a completely torn bicep tendon usually requires surgical repair. Always consult a doctor if you suspect a tear.

How painful is a torn bicep?

A torn bicep causes sharp pain, swelling, and sometimes a visible bulge in the arm (known as a “Popeye” deformity). Pain intensity varies, but severe tears can be very painful and limit movement.

Can flabby arms really be toned?

Yes. Combining resistance training (like triceps pushdowns and dumbbell curls) with a healthy diet and overall fat loss helps tone flabby arms. Building lean muscle improves firmness and shape.

Is 2 exercises enough for biceps?

Yes, if you perform them with intensity and good form. For example, combining barbell curls and hammer curls can fully stimulate the biceps when done with 3–4 sets each.

What builds arms fastest?

Progressive overload, proper nutrition, and consistency. Use compound and isolation movements for both biceps and triceps, eat enough protein, and rest to allow muscle recovery and growth.