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

Since dumbbells are enough to train arm muscles, you can quickly inflate your arms at home. The main thing is to pay attention not only to the biceps and triceps but also to the shoulder muscles and traps. Pumping helps them develop their upper body, making their figure more athletic.

In this article, you will find the best exercises for the arm muscles that you can do at home. With the help of the presented training program for beginners, you can also inflate your biceps a bit and lay the foundations for the transition to more advanced training options.

Biceps Workout at Home

Arm Workout: Pump Your Arms at Home

The secret to effective arm muscle training at home is to use basic functional exercises to develop the muscles of the whole body, instead of focusing on any particular group. The biceps and triceps are secondary muscles – in fact, it is impossible to pump large arms quickly without the appropriate level of development of the back, chest and shoulder muscles.

In addition, the frequency of training also plays a role. Even professionals are not recommended to wave their hands more than twice a week, leaving at least 3 days to rest. The total duration of isolation training for arm muscles should not exceed 20-25 minutes – otherwise, there will be overtraining, which negatively affects the recovery and growth of the muscles.

Of special importance is the development of the neuromuscular connection of the arm muscles with the brain – it is extremely important to lift and lower the weight due to the conscious work of the biceps or triceps, and not just to move due to inertia. This will help you build arm muscles as quickly as possible – in the end, they “respond” well enough to regular training.

Pump Your Hands

  • training for all muscles of the body – 3-4 times a week
  • arm muscle training – 2 times a week
  • a combination of basic and isolation exercises

Biceps Workout

Arm muscles – a brief reference

In total, the arm muscles make up no more than 10-15% of the mass of all muscles in the body – and the arm muscles themselves are not divided into biceps and triceps, but into 20-25 different muscle groups. For example, the biceps is a double flexor muscle attached to the shoulder and elbow. The triceps is a triple extensor muscle that occupies the back of the arms.

In addition, pumping the arms involves emphasizing the muscles of the forearm (both the upper and lower part of them) and the shoulder muscles. For example, when you lift dumbbells while standing, the load falls not only on the biceps, but also on the entire upper part of the body – including the traps. The situation is similar with the triceps – extensions behind the head include not only the arms but also the toothed muscles located in the armpit area.

The Best Arm Workout and Exercises

The best arm exercise is the one in which you feel your biceps or triceps work the most. To quickly pump up the arm muscles, it is not enough to lift heavy dumbbells, bend the whole body and throw the weight upwards due to the rocking of the body. Raising the arms requires moderate weight, slow repetition and complete muscle control.

For beginners and intermediate athletes, one training session with an isolating arm per week is enough. For the rest of the training day, these muscles are involved in the work indirectly – the triceps is involved in push-ups, bench press and other chest exercises, and the biceps is involved in exercises such as barbell pull-ups and belt pull-ups.

Triceps Workout at Home

Basic Exercises for Arm Muscles Worked

Below is a program of exercises for pumping arm muscles at home. Do this training 1-2 times a week, supplement it with exercises for large muscle groups – push-ups, pull-ups or functional exercises with elastic bands. In the second half of the training, a swing with the hands is recommended.

Lifting Dumbbells while Standing

One of the best exercises for pumping the biceps and upper body. When doing this, beginners are advised to keep their elbows pressed against the belt and be careful not to swing the body. The back is straight, the shoulders are directed downwards.

Sets: 3-4 sets of 10-12 reps

Sitting Press with Dumbbells

A key exercise for developing deltoid arm muscles. The triceps, upper back and upper chest muscles are also involved. During the movement, the print should be in light tension.

Sets: 2-3 sets of 10-12 reps

Fist Pressure

The best option for push-ups for pumping the arms is hand push-ups, which include the triceps, forearm and back of the delta. First, slowly lower yourself as low as possible, and then lift the weight up with an explosive motion.

Sets: 3-4 sets of 12-15 repetitions

Lifting the Dumbbells to The Chin

Exercise for the development of trap muscles, forearms and front surfaces of the delta. The triceps is also involved. It is performed with light dumbbells, and at the upper point, the arms should not go above the chin.

Sets: 3-4 sets of 12-15 repetitions

Triceps Bench Press

Isolation exercises for the triceps, upper chest muscles and upper back muscles are indirectly involved in the work. When performing, the elbows look back, and the goal of the movement is to push the body as much as possible.

Sets: 2-3 sets of 12-15 reps

Concentrated Biceps Lift

Biceps isolation exercise, the inner surface of the forearm is also included. When you move, the elbow is firmly fixed on the thigh, and the dumbbell moves upwards with a slight turn – this helps to swing the inner part of the biceps.

Sets: 3-4 sets of 12-15 repetitions

Arm Workout Movement for Beginners

Let us remind ourselves that the key muscle group in the arm muscles is the triceps. Its size is at least 30-40% larger than the size of the biceps. A strong and developed triceps is important for both the overall size of the arm and for performance in basic exercises. The advantage of training this muscle is that its work is easier to feel with the characteristic burning sensation.

The anatomical work of the triceps is connected with the work of the pectoral muscles, push-ups and various repulsive movements. Beginners are advised to first learn how to do push-ups correctly, feeling a tingling sensation in the triceps on the last repetitions, and then switch to reverse push-ups on the bench – after achieving the first result, you can introduce dumbbell arm exercises into the program.

Biceps Workout with Dumbbells

How to Work Out Your Biceps Correctly?

The easiest way to learn to feel your biceps is when you do concentrated dumbbell lifts. The main emphasis of the exercise is based on the fact that the joints of the arms and elbows should not move, and lifting weights should be performed exclusively due to the strength of the biceps muscles. In total, you should perform 12-15 slow and technically correct repetitions in 3-4 sets.

Once you learn to feel the work of the biceps in the exercises with fixing the elbows, you can move on to advanced exercises from the biceps exercise complex. However, it is important not to chase constant weight gain and always pay attention to the correct technique, as well as to enough time for recovery and muscle growth.

In order to pump your arms quickly, it is necessary, first of all, to perform basic exercises for the complex development of body muscles. Isolated exercises for the arm muscles can be performed no more than twice a week, and exclusively with an emphasis on proper technique and moderate work weight. The number of repetitions should not exceed 12-15 – this exclusively activates the processes of muscle growth.

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