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Exercises

Arm exercises for men: biceps, triceps and forearms

Published October 29, 2026

The best arm exercises for men are the barbell curl, incline dumbbell curl and chin-up for the biceps; the close-grip bench press, EZ-bar skullcrusher and overhead cable extension for the triceps, the bigger half of your upper arm; and the hammer curl and reverse curl for the forearms and the muscle under the biceps. Train arms twice a week with one heavy compound, one curl and one triceps extension that stretches the muscle overhead, 6 to 10 hard sets per muscle a week on top of your presses and rows, 1 to 2 reps short of failure.

  1. Barbell Curl Biceps
  2. Incline Dumbbell Curl Biceps
  3. Close-Grip Bench Press Triceps, Chest
  4. EZ-Bar Skullcrusher Triceps
  5. Overhead Cable Triceps Extension Triceps
  6. Hammer Curl Biceps, Forearms
  7. Chin-Up Lats
  8. Cable Triceps Pressdown Triceps

Biceps: curls and chin-ups

Use one heavy curl, one curl that stretches the biceps with your arm behind you, and one that keeps tension at the top. The chin-up loads the biceps with your whole bodyweight and trains your back too.

Biceps and lats, underhand pull-up

Chin-Up

Lats

It is the heaviest load your biceps will ever lift, your full bodyweight., and adding weight to it once you reach 10 reps keeps the biceps progressing.

How to do it

  1. Hang from the bar with your palms toward you and hands shoulder-width.
  2. Pull your elbows down and back until your chin is over the bar.
  3. Lower to a full hang with straight arms.
  4. Keep your legs quiet and your body still between reps.

Cues

  • Palms toward you
  • Chin over the bar
  • Dead hang at the bottom

Common mistakes

  • Kipping or kicking to finish: stop the set when you cannot pull cleanly.
  • Half reps at the top: straighten your arms fully every time.

Swap for: Close-Grip Chin-Up, Assisted Pull-Up

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Biceps, heavy two-arm curl

Barbell Curl

Biceps

The barbell lets you curl the most weight and add it in small steps. Use it as the first curl of the week for sets of 6 to 10.

How to do it

  1. Stand tall, barbell in your hands palms up at shoulder-width, arms straight against your thighs.
  2. Set your elbows just in front of your hips.
  3. Curl the bar up in an arc until your forearms are nearly vertical.
  4. Lower it back to straight arms over two to three seconds.

Cues

  • Elbows stay just in front of the hips
  • No hip thrust
  • Straight arms between reps

Common mistakes

  • Swinging the bar up with your lower back: if you need the swing, drop 10 pounds.
  • Stopping halfway down to keep tension: lowering to straight arms is part of the work.

Swap for: EZ-Bar Curl, Cable Curl, Dumbbell Curl

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Biceps, curl from a stretch

Incline Dumbbell Curl

Biceps

Lying back on an incline puts your arm behind your body, which stretches the biceps at the bottom of each rep., a range that standing curls never reach.

How to do it

  1. Tilt an adjustable bench back to about 45 to 60 degrees and sit back holding a pair of dumbbells.
  2. Let your arms hang straight down behind your torso with your palms forward.
  3. Curl both dumbbells up without letting your elbows travel forward.
  4. Lower all the way until your arms hang fully stretched again.

Cues

  • Head and shoulders on the pad
  • Elbows point at the floor
  • Full stretch at the bottom

Common mistakes

  • Bringing the elbows forward to make the curl easier: that removes the stretch that makes this exercise worth doing.
  • Choosing your usual curl weight: this angle is harder, so start a little lighter.

Swap for: Spider Curl, Cable Curl, Dumbbell Curl

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Biceps, supported curl

Preacher Curl

Biceps

The pad stops you from swinging, so the biceps do every bit of the lift. Good for men whose barbell curls have turned into a back exercise.

How to do it

  1. Sit down at the preacher station, armpits snug against the top of the pad.
  2. Hold an EZ bar on its angled grips, palms up, with your arms almost straight down the pad.
  3. Curl the bar up until your forearms are close to vertical.
  4. Lower slowly until your elbows are almost straight, then curl again.

Cues

  • Armpits on the pad
  • Three-second lowering
  • Stop just short of locking out

Common mistakes

  • Letting the bar drop fast at the bottom: that is where elbows get hurt. Control every inch.
  • Lifting your elbows off the pad at the top: keep the upper arms down and stop the curl earlier.

Swap for: Machine Preacher Curl, Spider Curl, Kettlebell Preacher Curl

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Biceps, constant-tension curl

Cable Curl

Biceps

The cable keeps the biceps loaded at the top of the curl, where a dumbbell gets easy. Smooth and light on the elbows, so it works as a second curl or for higher reps.

How to do it

  1. Attach a bar to a low pulley and grip it palms up.
  2. Stand close and curl the bar toward your chest.
  3. Lower until your arms are straight, keeping tension on the cable.

Cues

  • Elbows pinned
  • Straight arms at the bottom

Common mistakes

  • Stepping too far from the stack: stand close so the cable pulls straight up.

Swap for: EZ-Bar Curl, Dumbbell Curl, Band Hammer Curl

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Triceps: presses, extensions and pressdowns

The triceps are the bigger half of your arm, and the long head grows best when trained with your arm overhead. Pair one heavy press or skullcrusher with one overhead extension each week.

Triceps and chest, heavy press

Close-Grip Bench Press

Triceps, Chest

The heaviest triceps exercise there is. It lets you overload the triceps with weights no extension can match, and it carries over to your bench.

How to do it

  1. Lie on a bench and grip the bar about shoulder width.
  2. Lower it to your lower chest with the elbows close to your sides.
  3. Press back up to straight arms.

Cues

  • Shoulder-width grip
  • Elbows tucked

Common mistakes

  • Gripping so narrow the wrists bend: shoulder width is enough.

Swap for: Close-Grip Push-Up, EZ-Bar Skullcrusher, Cable Triceps Pressdown

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Triceps, lying extension

EZ-Bar Skullcrusher

Triceps

Lowering the bar behind your head trains all three triceps heads with a deep stretch. The angled grip of the EZ bar is easier on the wrists than a straight bar.

How to do it

  1. Lie back on a flat bench holding an EZ bar or straight bar overhand, hands about shoulder width, arms straight over your shoulders.
  2. Let your upper arms tip back a little toward your head and hold them there.
  3. Bend your elbows to lower the bar just behind the top of your head.
  4. Extend your elbows to return to the start.

Cues

  • Upper arms angled back
  • Elbows point at the ceiling
  • Smooth, slow lowering

Common mistakes

  • Pulling the bar over your face with your shoulders: only the elbows bend.
  • Going heavy for low reps: this lift is kinder to the elbows at 8 to 15.

Swap for: Dumbbell Skullcrusher, JM Press, Overhead Cable Triceps Extension

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Triceps long head, overhead extension

Overhead Cable Triceps Extension

Triceps

With your arms overhead the long head of the triceps is stretched, and that head is most of the back of your arm. The cable keeps it loaded the whole way.

How to do it

  1. Attach a rope to a high pulley, take an end in each hand and turn away from the machine.
  2. Step forward into a split stance with your hands behind your head and elbows pointing forward.
  3. Extend your elbows until your arms are straight out in front of your head.
  4. Let your hands return behind your head for a full stretch.

Cues

  • Upper arms stay high
  • Long stretch every rep
  • Brace your trunk

Common mistakes

  • Bringing your elbows down to push: keep them up and still.
  • Shortening the stretch as the set gets hard: reduce the weight instead.

Swap for: Seated Dumbbell Overhead Triceps Extension, EZ-Bar Skullcrusher, Kettlebell Overhead Triceps Extension

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Triceps long head, dumbbell overhead

Seated Dumbbell Overhead Triceps Extension

Triceps

The same overhead stretch as the cable version with one dumbbell, so it works at home. Sitting upright stops you from arching to push the dumbbell up.

How to do it

  1. Sit tall on a chair and lift one dumbbell overhead, both hands under the top plate.
  2. Bend your elbows to bring the weight down behind your neck, upper arms close to your head.
  3. Feel the stretch, then press it back up to straight arms.
  4. Keep your back from arching as you press.

Cues

  • Elbows forward
  • Weight behind your neck
  • Ribs stay down

Common mistakes

  • Elbows drifting out to the sides: keep them pointed ahead.
  • Short lowering: take it as deep as your shoulders allow.

Swap for: Kettlebell Overhead Triceps Extension, Overhead Cable Triceps Extension

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Triceps, pressdown

Cable Triceps Pressdown

Triceps

Simple to learn and easy to push close to failure. Use it last, when your elbows and triceps are already warm from heavier work.

How to do it

  1. Attach a bar or rope to a high pulley and grip it with your elbows at your sides.
  2. Push down until your elbows are straight.
  3. Let the handle rise until your forearms are just past parallel, then push again.

Cues

  • Elbows stay pinned
  • Lock out at the bottom

Common mistakes

  • Letting the elbows rise and flare: keep them glued to your sides.

Swap for: Cable Cross Pushdown, Overhead Cable Triceps Extension, Close-Grip Push-Up

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Forearms and the muscle under the biceps

A neutral or overhand grip shifts work onto the brachialis and forearm muscles, which add thickness when you look at the arm from the side. A heavy carry trains your grip at the same time.

Brachialis and forearms, neutral-grip curl

Hammer Curl

Biceps, Forearms

The thumbs-up grip trains the brachialis, which pushes the biceps up and makes the arm look thicker from the side. Most men can hammer curl more than they can curl.

How to do it

  1. Hold the dumbbells at your sides with your palms facing your thighs.
  2. Bend one elbow to bring that dumbbell up, thumb leading.
  3. Keep the dumbbell vertical the whole way, then lower it slowly to the start.
  4. Curl the other arm, and keep alternating until the set is done.

Cues

  • Thumbs lead
  • Dumbbells vertical
  • Elbows by your sides

Common mistakes

  • Swinging heavier weight with your back: keep your torso still.
  • Curling across your body: keep each dumbbell in line with its shoulder.

Swap for: Band Hammer Curl, Alternating Hammer Curl

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Forearms and brachialis, overhand curl

Reverse Curl

Biceps, Forearms

An overhand grip puts the top of the forearm to work. It fills out the area just below the elbow that regular curls miss.

How to do it

  1. Take the barbell palms down at shoulder-width, bar hanging against your thighs.
  2. Tuck your elbows in and hold your wrists straight.
  3. Curl the bar up toward your shoulders with your knuckles leading.
  4. Lower it under control to straight arms.

Cues

  • Knuckles up all the way
  • Wrists flat
  • Light bar, strict reps

Common mistakes

  • Letting your wrists bend back under the load: lower the weight until they stay straight.
  • Swinging the bar up: overhand curls are easy to cheat, so keep the tempo slow.

Swap for: Zottman Curl, Hammer Curl, EZ-Bar Curl

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Grip, forearms and traps, heavy carry

Farmer's Walk

Forearms, Traps, Shoulders

Holding heavy dumbbells for distance builds a grip that lasts through rows and deadlifts, and thick forearms come along with it.

How to do it

  1. Pick up two heavy dumbbells with your back flat.
  2. Stand tall with your ribs down and walk with short, quick steps.
  3. Set the weights down with a flat back when the time or distance is up.

Cues

  • Ribs down
  • Crush the handles
  • Quick steps

Common mistakes

  • Letting the shoulders round forward.
  • Walking so slowly the dumbbells start to swing.

Swap for: Dumbbell Suitcase Carry, Dumbbell Single-Arm Overhead Carry

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Full gym, arms twice a week on upper days

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~20 min
  • EquipmentBarbells, Flat Bench, Adjustable Cable, Dumbbells +3

You lift four days a week on an upper/lower split and want your arms to grow faster without an extra day in the gym.

Presses and rows already work the arms, so each block has 10 sets, 5 for the biceps and 5 for the triceps. That gives each muscle 10 direct sets a week on top of the arm work your upper days already do.

Day A: Heavy
ExerciseSets × repsRIRRest
Close-Grip Bench Press1 warm-up set first 3 × 6–10 2 2:30 min
Barbell Curl 3 × 6–10 1 90 s
A1 Overhead Cable Triceps Extension 2 × 10–15 1 75 s
A2 Hammer Curl 2 × 10–15 1 75 s

Open Day A: Heavy in the session builder

Day B: Stretch
ExerciseSets × repsRIRRest
EZ-Bar Skullcrusher 3 × 8–12 1 90 s
Incline Dumbbell Curl 3 × 8–12 1 90 s
A1 Cable Triceps Pressdown 2 × 12–15 0 1 min
A2 Preacher Curl 2 × 10–12 0 1 min

Open Day B: Stretch in the session builder

How to run it
Add Day A to the end of your first upper day and Day B to the second. Biceps and triceps alternate, so each one rests while the other works.
How to progress
On the close-grip bench and barbell curl, add 5 lb when every set reaches the top of the range at the target reps in reserve. On cables and dumbbells, add reps first and move up a pin or a dumbbell when you hit the top.
Open in the session builder

Session 2

At home with dumbbells and a pull-up bar

Open in the session builder
  • Workouts2× a week
  • Working sets16 a week
  • Per workout~20 min
  • EquipmentPull-Up Bar, Dumbbells, Incline Bench

You train at home with adjustable dumbbells, a bench and a doorway bar, and want your arms bigger.

Without cables, the chin-up is the heavy biceps lift and the seated overhead extension is the heavy triceps lift. Two sessions of three exercises give the biceps 8 sets and the triceps 6 sets a week, with the incline curl and hammer curl adding stretch and thickness.

Day 1
ExerciseSets × repsRIRRest
Chin-Up 3 × 5–10 1 2 min
Seated Dumbbell Overhead Triceps Extension 3 × 8–12 1 90 s
Hammer Curl 2 × 10–15 1 1 min

Open Day 1 in the session builder

Day 2
ExerciseSets × repsRIRRest
Incline Dumbbell Curl 3 × 8–12 1 90 s
Seated Dumbbell Overhead Triceps Extension 3 × 12–15 1 75 s
Farmer's WalkSeconds per carry. 2 × 30–45 2 90 s

Open Day 2 in the session builder

How to run it
Do the two days with at least two days between them. They can be stand-alone 30-minute sessions or follow a home upper body workout.
How to progress
Add chin-up reps until you reach 10 on every set, then hang a dumbbell from a belt or between your feet. On dumbbell work, go up one size when you hit the top of the range at 1 rep in reserve.
Open in the session builder

Session 3

Over 50, or elbows ache on heavy curls and skullcrushers

Open in the session builder
  • Workouts2× a week
  • Working sets14 a week
  • Per workout~15 min
  • EquipmentAdjustable Cable, Dumbbells, Barbells

You want bigger arms, but heavy barbell curls and lying extensions leave your elbows sore the next day.

Cables and hammer grips put less strain on the elbow at the same effort, and sets of 12 to 20 reach near failure with lighter weights. Six sets per muscle a week, plus 2 sets of reverse curls for the forearms, still gives the arms plenty of reason to grow.

Session 1
ExerciseSets × repsRIRRest
Cable Curl 3 × 12–20 1 75 s
Cable Triceps Pressdown 3 × 12–20 1 75 s

Open Session 1 in the session builder

Session 2
ExerciseSets × repsRIRRest
Hammer Curl 3 × 10–15 2 75 s
Overhead Cable Triceps Extension 3 × 12–20 2 75 s
Reverse Curl 2 × 12–15 2 1 min

Open Session 2 in the session builder

How to run it
Do the two sessions on non-consecutive days, after your main lifts. Start each one with a light set of pressdowns to warm the elbows.
How to progress
Add reps until every set reaches 20 at 1 to 2 reps in reserve, then move up one pin and start again at 12. Keep each rep slow on the way down.
Open in the session builder

Make it fit you

Questions

What is the most effective arm exercise?

For size, the close-grip bench press for triceps and the chin-up for biceps, because they let you lift the most weight. Pair each with an isolation exercise for the best results.

Are 4 exercises enough for arm day?

Yes. Two for the biceps and two for the triceps, 2 to 4 hard sets each, covers it. More exercises usually mean more tired sets, not more growth.

How can I build big arms after 50?

The same way as at 30: hard sets, close to failure, with more weight over time. Use cables and hammer grips if your elbows complain, keep reps in the 10 to 20 range, and get enough protein.

How often should men train arms?

Twice a week suits most men. The arms recover quickly, and presses and rows already train them on the other days.

Are dumbbells enough to build arms?

Yes. Incline curls, hammer curls and overhead triceps extensions with dumbbells cover every part of the arm. Add a pull-up bar for chin-ups and you have a full arm program at home.