The Best Arm Workout for Bigger Biceps & Triceps
The best arm workout isn't 25 sets of curls. Here's the science-based arm split — biceps, triceps, and the frequency and volume that actually builds bigger arms.
P
Pasha Mor
Founder, 1RM.fit · September 13, 2026
The best arm workout hits two facts: your triceps are 60% of your upper arm mass, not your biceps. And most people massively over-train biceps while ignoring the tricep long head — the muscle that gives arms that horseshoe look.
I'm Pasha, founder of 1RM.fit. Here's the complete arm workout for real bicep and tricep growth.
The 3 Bicep Heads
- Long head (outer): Trained with elbows behind the body — incline curl, drag curl
- Short head (inner): Trained with elbows in front — preacher curl, spider curl
- Brachialis (under bicep): Hammer curl, reverse curl
The 3 Tricep Heads
- Long head (biggest): Overhead extensions — the muscle that gives arms mass
- Lateral head (outer): Pushdowns with elbows at side
- Medial head: Close-grip bench, reverse-grip pushdown
The Best Arm Workout (Single Session)
Biceps
- Barbell curl: 4×6-8 (mass builder)
- Incline dumbbell curl: 3×10-12 (long head stretch)
- Preacher curl: 3×10-12 (short head)
- Hammer curl: 3×10-12 (brachialis)
Triceps
- Weighted dip: 4×6-8 (compound builder)
- Overhead cable extension: 3×10-12 (long head)
- Rope pushdown: 3×12-15 (lateral head)
- Reverse-grip pushdown: 3×12-15 (medial head)
The Rules for Bigger Arms
- Train arms 2× per week: Higher frequency = more growth for small muscles
- Prioritize triceps for total size: 60% of arm mass, 60% of your volume
- Hit the long head of triceps: Overhead extensions are non-negotiable
- Use full range on curls: Bottom stretch matters more than top squeeze
Common Arm Workout Mistakes
- 2:1 biceps to triceps ratio: Reversed. Should be 1:1.2 in favor of triceps
- Only doing pushdowns for triceps: Misses the long head entirely
- Curling with momentum: Body sway kills the bicep, does nothing for growth
- Skipping direct arm work: Compound-only training leaves arms 20% smaller than they could be
Bigger arms come from training triceps like they matter. 4 sets of pushdowns after chest day is not an arm workout.
Track Arm Volume
1RM.fit auto-tracks weekly sets per muscle group — including bicep and tricep breakdown.
Related: best chest workout, best back workout, best shoulder workout.
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