Arm Workout: Biceps and Triceps Gym Guide
This arm workout pairs biceps and triceps exercises so you can train efficiently in about 40–50 minutes. Your triceps make up roughly two-thirds of your upper arm, so they get equal attention.
Arms also work hard during presses and rows, so this session is best added alongside compound training rather than replacing it.
Who this workout is for
- Beginners who want to add direct arm work to a full-body or upper/lower plan
- Lifters looking to bring up lagging arms
- Anyone with dumbbells, an EZ bar and a cable machine
The example workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Close-grip bench press | 3 | 6–10 | 2 min |
| EZ-bar curl | 3 | 8–12 | 90 sec |
| Overhead cable triceps extension | 3 | 10–15 | 60–90 sec |
| Incline dumbbell curl | 3 | 10–12 | 60–90 sec |
| Triceps pushdown | 2–3 | 12–15 | 60 sec |
| Hammer curl | 2 | 10–15 | 60 sec |
Warm up with 5 minutes of light cardio and 2–3 lighter sets of the first exercise.
How to do each exercise
01Close-grip bench press
Grip the bar about shoulder-width, keep your elbows tucked closer to your body and press from lower chest to lockout.
Beginner alternative: Dips on an assisted machine or close-grip push-ups.
02EZ-bar curl
Stand tall with elbows by your sides. Curl the bar up without swinging your body, squeeze, then lower fully.
Beginner alternative: Dumbbell curls.
03Overhead cable triceps extension
Face away from the cable with a rope overhead. Keep your elbows pointing forward and extend your arms fully, then let the rope stretch back behind your head.
Beginner alternative: Seated overhead dumbbell extension.
04Incline dumbbell curl
Sit back on a bench at about 45° with arms hanging. Curl without moving your upper arms forward; the stretched start position is the point.
05Triceps pushdown
Pin your elbows to your sides and push the bar or rope down until your arms are straight. Control it back up.
06Hammer curl
Hold dumbbells with palms facing each other and curl without swinging. This also trains the forearm and brachialis.
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How to progress over time
- Arms respond well to adding reps: work to the top of the range, then increase the weight slightly.
- Pair a biceps and triceps exercise back-to-back (a superset) to save time without hurting performance much.
- Around 6–12 direct sets per week each for biceps and triceps, on top of compound work, suits most people.
- Keep the weight strict — cheating reps shift the work away from the target muscle.
Common mistakes to avoid
- Swinging your body to curl heavier weight.
- Letting your elbows drift forward on pushdowns and curls.
- Only training biceps when triceps are the bigger muscle.
- Half reps that never reach a full stretch.
- Expecting arm growth without also getting stronger on presses and rows.
Learn more
Frequently asked questions
How often should I train arms?
Two sessions a week is a good default. Arms are small and recover quickly, so direct work can be added to upper-body or push/pull days.
Should I train biceps and triceps on the same day?
Yes, it works well. Alternating them lets one muscle rest while the other works, which saves time.
Why aren't my arms growing?
The usual causes are too little weekly volume, sloppy technique, not progressing weights over time, or not eating enough protein and calories to support growth.
Are heavy compound lifts enough for arms?
They help, especially for beginners, but adding direct curls and extensions usually leads to more arm growth over time.
Want a workout built around you?
KINETIC creates workouts based on your goals, experience level and training schedule — exercises, sets, reps and effort targets laid out for every session.
Create My WorkoutFree 60-second assessment · First month FREE, then £7.99/month. Cancel anytime.
More workout guides
Chest workout
Five presses and flyes with sets, reps, rest and form cues.
Back workout
Pulldowns, rows and a hinge for a wider, thicker back.
Shoulder workout
Presses and raises for front, side and rear delts.