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Exercises

Arm exercises for strength: heavy presses, pulls, curls and extensions

Published October 29, 2026

The best arm exercises for strength start with heavy compound lifts: close-grip bench press and dips for the triceps, chin-ups for the biceps. Add barbell curls, incline dumbbell curls and hammer curls for the biceps, EZ-bar skullcrushers, cable pressdowns and overhead extensions for the triceps, and reverse curls and farmer's walks for the forearms and grip. Do the compound lift first for 4 to 8 reps, then curls and extensions for 6 to 12, about 6 to 10 hard sets per arm muscle each week, stopping 1 to 2 reps short of failure.

  1. Close-Grip Bench Press Triceps, Chest
  2. Chin-Up Lats
  3. Chest Dip Chest, Triceps
  4. Barbell Curl Biceps
  5. EZ-Bar Skullcrusher Triceps
  6. Hammer Curl Biceps, Forearms

Compound lifts that load the arms heavy

Your arms are strongest when they work with the chest and back. These three let the biceps and triceps handle far more weight than any curl or extension, so they go first in an arm-focused session.

Triceps and chest, close-grip press

Close-Grip Bench Press

Triceps, Chest

Bringing your hands to shoulder width puts the triceps in charge of the press while still letting you load a barbell heavy. It is the best triceps strength lift and the first exercise in two of the plans.

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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Biceps and lats, underhand pull

Chin-Up

Lats

Pulling your body weight with palms facing you loads the biceps harder than almost any curl. Once you can do 10 clean reps, add weight and treat it as a heavy biceps lift.

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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Triceps and chest, dip

Chest Dip

Chest, Triceps

Dips put your full body weight through the triceps at lockout. Stay a little more upright than you would for chest work to keep the triceps doing most of the pushing.

How to do it

  1. Grip parallel bars and step or jump up until your arms are straight and you are holding yourself above the bars.
  2. Lean your chest slightly forward with your legs under you or a little behind.
  3. Bend your elbows to sink down until your upper arms are about level with the bars.
  4. Press back up to straight arms and lock out.

Cues

  • Shoulders down, chest proud
  • Slight forward lean
  • Lock out every rep

Common mistakes

  • Sinking so deep your shoulders ache: stop when your upper arms reach the level of the bars.
  • Swinging your legs to get up: keep them still and end the set when you need momentum.

Swap for: Machine Chest Dip, Weighted Push-Up, Close-Grip Bench Press

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Curls for the biceps

Curls train the biceps and brachialis directly. Use one heavier curl for sets of 6 to 8 and one that loads the stretched position for 8 to 12.

Biceps, barbell curl

Barbell Curl

Biceps

The barbell curl lets you lift the most weight of any curl, so it is the one to track for biceps strength. Keep it strict, elbows at your sides, 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, stretched curl

Incline Dumbbell Curl

Biceps

Leaning back on an incline bench lets your arms hang behind your body, so the biceps work from a long stretch. That position builds size and strength the standing curl skips.

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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Brachialis and forearms, neutral-grip curl

Hammer Curl

Biceps, Forearms

Holding the dumbbells with palms facing in shifts work to the brachialis and the forearm, the muscles that help most when you pull heavy. It usually allows heavier dumbbells than a regular 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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Extensions for the triceps

Extensions train the triceps without the chest or shoulders sharing the load, so you can push them close to failure. The overhead version works the long head from a full stretch, the position presses never reach.

Triceps, lying extension

EZ-Bar Skullcrusher

Triceps

Lowering the bar toward your forehead loads all three triceps heads with nothing else helping, and it moves up in small, trackable steps. A straight bar or an EZ bar both work; use whichever sits better in your wrists.

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, pressdown

Cable Triceps Pressdown

Triceps

The pressdown is simple to learn and keeps steady tension on the triceps, so you can push sets hard without elbow strain from heavy free weights. Use it for 8 to 15 reps after a press.

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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Triceps long head, overhead extension

Seated Dumbbell Overhead Triceps Extension

Triceps

With the arms overhead, the long head of the triceps works from a full stretch, which close-grip presses and pressdowns never reach. It needs only one dumbbell, so it fits a home setup as well as the gym.

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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Forearms and grip

A weak grip ends sets of rows, deadlifts and chin-ups early. Two short exercises at the end of a session are enough to keep it ahead.

Forearms and brachialis, overhand curl

Reverse Curl

Biceps, Forearms

Curling a barbell with an overhand grip trains the top of the forearm and the brachialis. It is a quick way to make your grip and elbow-bending strength match your biceps.

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 and forearms, loaded carry

Farmer's Walk

Forearms, Traps, Shoulders

Walking with the heaviest dumbbells you can hold trains grip the way heavy pulls demand it, for time under load. Two or three walks at the end of a session are enough.

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

Gym, arms added to two upper-body days

Open in the session builder
  • Workouts2× a week
  • Working sets23 a week
  • Per workout~30 min
  • EquipmentBarbells, Flat Bench, Adjustable Cable, Pull-Up Bar +4

You run an upper/lower or full-body split and want stronger arms without a separate arm day.

Each upper day leads with a compound lift that loads the arms heavy, then adds one curl and one extension. Biceps and triceps each get 6 curl or extension sets a week, on top of 4 sets of chin-ups, 4 of close-grip bench and 3 of dips, which brings each muscle to about 10 hard sets.

Upper A: Triceps first
ExerciseSets × repsRIRRest
Close-Grip Bench Press2 warm-up sets first 4 × 4–6 2 3 min
Barbell Curl 3 × 6–10 1 90 s
Cable Triceps Pressdown 3 × 8–12 1 75 s

Open Upper A: Triceps first in the session builder

Upper B: Biceps first
ExerciseSets × repsRIRRest
Chin-Up 4 × 5–8 2 2:30 min
Chest Dip 3 × 6–10 2 2 min
Incline Dumbbell Curl 3 × 8–12 1 75 s
EZ-Bar Skullcrusher 3 × 8–10 1 90 s

Open Upper B: Biceps first in the session builder

How to run it
Add these blocks to the end of your two upper-body days, or run them as written if you want short arm-focused upper sessions. Keep two days between them.
How to progress
Add 5 pounds to the close-grip bench and a few pounds on a belt for chin-ups when every set reaches the top of the range at 1 to 2 reps in reserve. On curls and extensions, add reps until you hit the top, then the smallest jump available.
Open in the session builder

Session 2

Gym, one dedicated arm day

Open in the session builder
  • Workouts1× a week
  • Working sets18 a week
  • Per workout~40 min
  • EquipmentBarbells, Flat Bench, EZ Bar, Dumbbells

You train a body-part split or have one spare session a week and want to spend it on arms.

One longer session alternates biceps and triceps so each rests while the other works. It has 18 sets, 8 for the biceps and forearms and 10 for the triceps, enough for steady progress at once a week.

Arm day
ExerciseSets × repsRIRRest
Close-Grip Bench Press2 warm-up sets first 4 × 4–6 2 3 min
A1 Barbell Curl 3 × 6–8 1 90 s
A2 EZ-Bar Skullcrusher 3 × 6–10 1 90 s
B1 Hammer Curl 3 × 8–12 1 75 s
B2 Seated Dumbbell Overhead Triceps Extension 3 × 8–12 1 75 s
Reverse Curl 2 × 10–15 1 1 min
How to run it
Put it at least two days away from your chest and back days, so the arms start the session fresh. Pair the curl and extension blocks as written and rest after each pair.
How to progress
Use double progression on every block. The close-grip bench and barbell curl take the biggest jumps; the rest move up only after you have reached the top of the range on every set for two sessions in a row.
Open in the session builder

Session 3

Home with dumbbells and a pull-up bar

Open in the session builder
  • Workouts2× a week
  • Working sets21 a week
  • Per workout~25 min
  • EquipmentPull-Up Bar, Dumbbells, Incline Bench

You train at home with adjustable dumbbells, a bench and a bar for chin-ups.

Chin-ups carry the heavy biceps work, and dumbbells cover curls, overhead extensions and grip. Day 1 has 11 sets and Day 2 has 10, 10 biceps sets counting chin-ups and 6 triceps sets for the week.

Day 1
ExerciseSets × repsRIRRest
Chin-Up 4 × 4–8 2 2:30 min
Seated Dumbbell Overhead Triceps Extension 4 × 8–12 1 90 s
Farmer's WalkSeconds. Heaviest pair. 3 × 30–45 1 90 s

Open Day 1 in the session builder

Day 2
ExerciseSets × repsRIRRest
Hammer Curl 3 × 6–10 1 90 s
Incline Dumbbell Curl 3 × 8–12 1 75 s
Seated Dumbbell Overhead Triceps Extension 2 × 10–15 1 75 s
Farmer's WalkSeconds. Heaviest pair. 2 × 30–45 1 90 s

Open Day 2 in the session builder

How to run it
Two sessions a week, three days apart. If you cannot do 5 chin-ups yet, jump to the top and lower yourself for 5 seconds on each rep.
How to progress
Add reps until every set reaches the top of the range, then move to the next dumbbell or add a loaded backpack for chin-ups. For farmer's walks, add 10 seconds before going heavier.
Open in the session builder

Make it fit you

Questions

How long does it take to see results from arm exercises?

The weights you lift go up within two or three weeks as you get better at the movements. Visible size usually takes 8 to 12 weeks of training each arm muscle with about 6 to 10 hard sets a week.

What is the 7-7-7 bicep exercise?

It is a curl set of 21 reps: 7 half reps from the bottom to the middle, 7 half reps from the middle to the top, then 7 full reps, with no rest. It is a hard finisher, not a strength builder; use heavy sets of 6 to 10 for strength.

Is it OK to do arm exercises every day?

Not hard sets. A biceps or triceps you trained close to failure needs a day or two before it can lift the same weight again. Two or three arm sessions a week, with chin-ups and presses on other days, is plenty.

Do wrist weights help tone arms?

Not much. A 1 or 2 pound wrist weight is far too light to make your arms stronger or firmer after the first week. A pair of dumbbells you can curl and press for 8 to 12 hard reps does far more, and you can keep adding weight as you get stronger.

What is the best exercise for arm strength?

The close-grip bench press for the triceps and the chin-up for the biceps. Both let your arms move much more weight than any isolation exercise.

How many sets for arm strength?

About 6 to 10 hard sets a week each for the biceps and triceps, counting curls, extensions and the arm-heavy compound lifts, split over two sessions.