Arm exercises
The arms are the biceps and brachialis on the front, the three heads of the triceps on the back, and the forearm muscles: flexors, extensors and the brachioradialis. The triceps make up more than half of the upper arm, so they matter more than the biceps for arm size. Below are all the arm exercises, sorted by muscle, with technique and a load map.
How to train it
For biceps, do a Barbell curl plus one curl with a different grip: Hammer curl also loads the brachialis and brachioradialis. For triceps, pick Skull crusher or Overhead dumbbell extension for the long head, plus Cable pushdown. Keep your elbows still and don’t swing your torso. Biceps and triceps already work in rows and presses, so 6–12 direct sets a week for each is usually enough.
Exercises by muscle
All arms exercises 15 exercises
Weekly sets for this group in ready-made programs
A set counts once for the group even when several of its muscles work, and as half a set where the group only assists. The training log counts the same way.
Other muscle groups
See how much work each of your muscles gets
GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.
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