Building strong, muscular arms requires a well-rounded workout routine that incorporates different training methodologies, frequencies, and volume. Whether you’re looking to increase strength, size, or endurance, these 50 arm workouts have got you covered. Below, you’ll find a variety of routines using different tools like dumbbells, barbells, bodyweight exercises, and resistance bands, with frequency and volume recommendations to suit any fitness goal.
Strength-Focused Arm Workouts
- Heavy Barbell Curl (4 sets x 5 reps)
Method: Heavy lifting
Frequency: Twice per week
Volume: Low
Targets the biceps with high weight and low reps for strength development.
- Close-Grip Bench Press (4 sets x 6 reps)
Method: Compound movement
Frequency: Twice per week
Volume: Low
Primarily hits the triceps while also engaging the chest and shoulders.
- Weighted Dips (3 sets x 5 reps)
Method: Bodyweight + weight
Frequency: 1–2 times per week
Volume: Low
An advanced bodyweight exercise to strengthen triceps and shoulders.
- Reverse-Grip Barbell Row (4 sets x 5 reps)
Method: Compound back movement
Frequency: Twice per week
Volume: Low
Hits the biceps and forearms while working the upper back.
- Hammer Curl with Dumbbells (3 sets x 6 reps)
Method: Isolated heavy curl
Frequency: Twice per week
Volume: Low
Strengthens the brachialis and forearm muscles.
Hypertrophy (Size-Focused) Arm Workouts
- Seated Alternating Dumbbell Curl (4 sets x 10–12 reps)
Method: Dumbbell isolation
Frequency: 2–3 times per week
Volume: Medium
Focuses on bicep peak development and symmetry.
- Overhead Triceps Extension (4 sets x 12 reps)
Method: Dumbbell
Frequency: 2–3 times per week
Volume: Medium
Stretches and strengthens the triceps, promoting growth.
- Concentration Curl (3 sets x 12 reps)
Method: Dumbbell isolation
Frequency: 2–3 times per week
Volume: Medium
Creates better mind-muscle connection to build the biceps.
- Skull Crushers (3 sets x 10 reps)
Method: EZ bar
Frequency: 2–3 times per week
Volume: Medium
Isolates the triceps and targets the long head.
- Spider Curl (3 sets x 12–15 reps)
Method: Barbell
Frequency: 2 times per week
Volume: High
Focuses on the short head of the biceps for better definition.
Endurance-Focused Arm Workouts
- Bodyweight Tricep Dips (4 sets x 20 reps)
Method: Bodyweight
Frequency: 3–4 times per week
Volume: High
Builds triceps endurance and muscle tone.
- Resistance Band Bicep Curl (3 sets x 20 reps)
Method: Resistance band
Frequency: 3–4 times per week
Volume: High
Provides constant tension for higher endurance.
- High-Rep Push-Ups (4 sets x 25 reps)
Method: Bodyweight
Frequency: 3–5 times per week
Volume: High
Engages the triceps, chest, and shoulders for endurance.
- TRX Bicep Curl (3 sets x 15 reps)
Method: Suspension training
Frequency: 3 times per week
Volume: Medium
Builds endurance through bodyweight resistance and stability.
- Isometric Triceps Hold (3 sets, 30-second hold)
Method: Isometric
Frequency: 3 times per week
Volume: Low
Improves triceps endurance by holding a contraction.
Volume-Focused Arm Workouts
- Barbell 21s (3 sets x 21 reps)
Method: Bicep variation
Frequency: Once per week
Volume: High
7 reps at the bottom, 7 at the top, and 7 full curls for full biceps activation.
- Superset: Tricep Pushdown + Overhead Extension (4 sets x 15 reps each)
Method: Superset
Frequency: Twice per week
Volume: High
Targets different angles of the triceps for greater volume.
- Drop Set Bicep Curls (4 sets x 12–15 reps, decreasing weight)
Method: Drop set
Frequency: Once per week
Volume: High
Forces maximum biceps fatigue with descending weights.
- Giant Set: Skull Crushers, Tricep Dips, Overhead Press (4 sets x 10 reps each)
Method: Giant set
Frequency: 1–2 times per week
Volume: High
Works the triceps under continuous tension through varied angles.
- Rest-Pause Barbell Curl (3 sets x 8–10 reps with 15-second rest)
Method: Rest-pause
Frequency: Twice per week
Volume: Medium
Increases muscle volume by briefly resting before continuing reps.
Bodyweight-Only Arm Workouts
- Diamond Push-Ups (4 sets x 12 reps)
Method: Bodyweight
Frequency: 3–4 times per week
Volume: Medium
Focuses on the triceps and chest with a close hand position.
- Tricep Dips on a Bench (4 sets x 15 reps)
Method: Bodyweight
Frequency: 3 times per week
Volume: Medium
Hits the triceps using body weight for resistance.
- Plank-to-Push-Up (4 sets x 12 reps)
Method: Bodyweight
Frequency: 3 times per week
Volume: Medium
Strengthens arms and core simultaneously.
- Pike Push-Ups (3 sets x 12 reps)
Method: Bodyweight
Frequency: 3 times per week
Volume: Medium
Focuses on shoulders and triceps with a unique body angle.
- Bodyweight Curls (4 sets x 12 reps)
Method: Bodyweight with towel
Frequency: 3 times per week
Volume: Medium
Uses a towel as resistance to train the biceps without weights.
Dumbbell Arm Workouts
- Zottman Curl (4 sets x 10 reps)
Method: Dumbbell
Frequency: 2 times per week
Volume: Medium
Hits both biceps and forearms with supination/pronation.
- Dumbbell Kickbacks (3 sets x 12 reps)
Method: Dumbbell isolation
Frequency: 2 times per week
Volume: Medium
Isolates the triceps for focused muscle development.
- Alternating Hammer Curl (3 sets x 10 reps)
Method: Dumbbell
Frequency: 2–3 times per week
Volume: Medium
Targets the brachialis and increases arm thickness.
- Cross-Body Curl (4 sets x 8 reps)
Method: Dumbbell
Frequency: 2 times per week
Volume: Low
Focuses on the outer head of the biceps.
- Arnold Press (3 sets x 10 reps)
Method: Dumbbell
Frequency: 2 times per week
Volume: Medium
Primarily a shoulder movement, but hits triceps during the press.
Barbell Arm Workouts
- Standing Barbell Curl (4 sets x 8 reps)
Method: Barbell
Frequency: 2 times per week
Volume: Medium
A classic biceps-building exercise with progressive overload potential.
- Close-Grip Barbell Bench Press (4 sets x 6 reps)
Method: Barbell
Frequency: 2 times per week
Volume: Medium
Strengthens the triceps through compound pressing movement.
- EZ Bar Curl (4 sets x 10 reps)
Method: Barbell
Frequency: 2 times per week
Volume: Medium
Less stress on wrists, greater focus on biceps contraction.
- Reverse-Grip Curl (3 sets x 10 reps)
Method: Barbell
Frequency: 2 times per week
Volume: Medium
Works the forearms and brachialis while hitting the biceps.
- JM Press (3 sets x 8 reps)
Method: Barbell
Frequency: 2 times per week
Volume: Medium
A hybrid movement for both chest and triceps development.
Isolation-Focused Arm Workouts
- Cable Tricep Pushdown (4 sets x 12 reps)
Method: Cable
Frequency: 2–3 times per week
Volume: Medium
Focuses purely on the triceps for targeted growth.
- Preacher Curl (3 sets x 10 reps)
Method: Isolation
Frequency: 2–3 times per week
Volume: Medium
Isolates the biceps with better control and contraction.
- Machine Bicep Curl (4 sets x 12 reps)
Method: Machine
Frequency: 2 times per week
Volume: Medium
Allows for constant tension and better biceps isolation.
- Cable Overhead Tricep Extension (4 sets x 12 reps)
Method: Cable
Frequency: 2–3 times per week
Volume: Medium
Provides a deep stretch and focused contraction on the triceps.
- Concentration Curl (3 sets x 10 reps)
Method: Dumbbell
Frequency: 2–3 times per week
Volume: Medium
Isolates and emphasizes the biceps peak.
High-Intensity Arm Workouts
- Superset: Barbell Curl + Tricep Pushdown (4 sets x 12 reps each)
Method: Superset
Frequency: 2 times per week
Volume: High
Combines biceps and triceps into a high-intensity superset for efficiency.
- Circuit: Push-Ups, Dips, Cable Curl (3 rounds)
Method: Circuit
Frequency: 3 times per week
Volume: High
A full arm workout in one circuit for time-saving intensity.
- AMRAP Bicep Curls (5-minute set)
Method: AMRAP (As Many Reps As Possible)
Frequency: 1–2 times per week
Volume: High
Push your biceps to failure in an all-out timed set.
- Drop Set: Tricep Extension (4 sets x 15 reps, decrease weight)
Method: Drop set
Frequency: 2 times per week
Volume: High
Forces triceps into deeper fatigue for maximum gains.
- Giant Set: Bicep Curl, Hammer Curl, Reverse Curl (4 sets x 10 reps each)
Method: Giant set
Frequency: 2 times per week
Volume: High
Keeps your arms under constant tension through multiple curl variations.
Advanced Arm Workouts
- 100 Rep Bicep Challenge (1 set of 100 reps)
Method: Challenge
Frequency: Once per month
Volume: High
Pushes the biceps to their absolute limit with 100 reps in one go.
- Tricep Triple Threat (3 sets x 15 reps each, skull crushers, dips, pushdowns)
Method: Triset
Frequency: 1–2 times per week
Volume: High
Exhausts the triceps with back-to-back movements for maximum fatigue.
- Fat Grip Barbell Curl (3 sets x 10 reps)
Method: Fat grip training
Frequency: 2 times per week
Volume: Medium
Increases grip strength while targeting the biceps.
- Negative-Only Bicep Curl (3 sets x 5 reps)
Method: Negative training
Frequency: 1–2 times per week
Volume: Low
Focuses on the eccentric phase to build strength and size.
- Isometric Hold Hammer Curl (3 sets, 30-second hold)
Method: Isometric
Frequency: 1–2 times per week
Volume: Low
Builds endurance and stability in the biceps with an isometric hold.
Conclusion
No matter your training goals, these 50 arm workouts will give you the variety and intensity needed to build stronger, bigger, and more defined arms. Mix and match different training methods—whether it’s heavy lifting, high-rep endurance sets, or isolation work—to keep your muscles challenged and growing.