Arm Workouts: Best Bicep And Tricep Exercises For Mass

Summary: The best arm workouts for mass requires the understanding of the arm muscles and doing the right exercises. Read on!


"Arms" This is one of the words that I can describe as very synonymous with words relating to fitness. "Arms," "workout," "strong," "gym," and so on. When you have big arms, it signals that you're strong and that you're always working out.

Training arms is by far the favorite of bodybuilders, especially those who are just starting out. This is because a pumped arm can have a huge effect on the psychology of the trainee -- he can immediately see the "growth" happening right before his eyes. And what could be better than seeing an instant preview of how your muscles will look like if they grow? Despite knowing that it's only temporary, it gives them enough motivation to continue working out.

Arm Exercises

In an advanced trainee, getting big arms is much more challenging yet motivating. What seems to be so plain-looking arms before are now bulging with muscle striations that you can only see on a fully-developed arms.

In this article, we will be discussing the muscles that comprise the arms -- biceps and triceps -- and we will give you the list of the best exercises you can do to add mass on them.

The Arm Muscles

Before you can make your arms grow, you should know beforehand the different muscles behind it and how they function. Let's start off with the biceps.

Bicep Muscles

Bicep Muscles

When people ask you to flex your muscle, what do you usually show? Your biceps. You strike a bicep pose and show them how big your arms are.

Big biceps = big arms, right? This is where most beginners are mistaken, and you will know later on why.

Biceps Brachii

The biceps brachii, or biceps has two heads: the short head, which starts from the scapula and ends at the top of the radius; and the long head, which also starts from the scapula but has a longer route to the forearm bone. The main function of the biceps brachii is to supinate the arm and flex the elbow joint.


The brachialis is located at the midpoint of your upper-arm bone, the humerus, and extends to your ulna, the forearm bone that's on the side of your pinky finger. The main function of the brachialis is to help flex the elbow joint.

The bicep muscles only take up 1/3 of the whole arm size, the rest of it comes from your triceps. This doesn't mean that you shouldn't give importance to training your biceps as they contribute to a more aesthetic look of the arms.

Tricep Muscles

Tricep Muscles

Triceps are often neglected, maybe because people never thought of them as important as the biceps. The muscles of the triceps comprise 2/3 or 75% of the size of the whole arm. This is why neglecting them is fatal to your quest to getting big arms.

The triceps has three heads. To get the full horseshoe look, you need to develop each of these heads.

Lateral Head

The lateral head of the triceps is located on the upper humerus, the upper arm bone, and extends to the elbow.

Medial Head

The medial head is located on the back side of the upper humerus and attaches to the elbow.

Long Head

The long head of the triceps runs from the scapula and to the elbow. You can isolate this head by moving the arm and the shoulder.

The main function of the triceps is to extend the arms. To isolate the long head, you have to elevate your arm overhead first before extending it.

Now that we know the different muscles that make up the whole arm, let's now go to the best arm exercises for mass.

Best Bicep Exercises For Mass

Best Bicep Exercises For Mass

These exercises will add peak and mass to your biceps by hitting the two heads as well as the brachialis.

1. Barbell Curl

Barbell curl has been a staple exercise for biceps for over a century now. Do you want to know why? Because it works. It's one of the best biceps builders that one can do.

This is the proper way to do a barbell curl:

2. EZ Bar Curl

Ez bar curl is preferred by many as opposed to barbell curl because it's lighter on the wrists and elbows. It's also easier to use and more joint-friendly.

This is the proper way to do an ez bar curl:

3. Dumbbell Curl

Like the barbell curl, dumbbell curl is a proven exercise that builds that overall biceps mass. Using dumbbells will also recruits more muscle fibers with less weight as it requires a longer range of motion.

To do this exercise:

4. Dumbbell Hammer Curl

Dumbbell hammer curl is a movement that will build the brachialis, the smaller muscle beneath the biceps brachii. When doing this movement, keep your hands in a neutral grip to really hammer the brachialis. The more supinated your grip is, the less the brachialis is involved.

The proper way to this:

5. Chin-Ups

Chin-up is a great back builder, but did you know that it is also targets the biceps effectively?

This exercise is considered a mass builder for the biceps because you can handle heavy weights on this one. Just look at those gymnasts and you'll understand what I am saying. Those peeps spend most of their time doing chin-ups and pull-ups with no direct arm movement, yet their arms are huge.

To do this exercise:

Best Tricep Exercises For Mass

Best Tricep Exercises For Mass

1. Close-Grip Bench Press

In my opinion, close-grip bench press is the best exercise for building the triceps, and does give a little boost to the development of the chest. It is a compound movement that allows you to overload the triceps with heavy weights.


When doing this exercise, your grip should only be slightly narrower than your shoulder width and no close. This will avoid unnecessary wrist and shoulder injury.

To do this exercise:

2. Dumbbell Overhead Triceps Extension

One of the best exercises for isolating the long head of the triceps, which contribute to a large part of the overall arm mass.

To do this:

3. Skull Crushers

This exercise hits the long head of the triceps same as the overhead extension, but in a different angle. Doing this in a lying position prevents cheating and will better stimulate the muscle.

4. Triceps Pushdown

This exercise isolates the triceps and it hits all the three heads at the same time. No wonder so many people are doing this exercise.


Using a V-bar or a rope will make it harder and more effective because of the longer range of motion.

To do this:

5. Dips

Like the chin-ups, dips are a favorite of gymnasts. The bulk of their training consists of dip and pull-up bars that made their arms so big.

There are two types of dips: the bench dip, and the upright dip. Here are two videos showing the two:


Nutrition Tips

Adding mass on the arms is just one thing, but the real beauty will shine once these arms are stripped off of fat. Anyone can have big arms, but not anyone can have big and ripped arms.

To help you with that, here are some tips:

  • Slowly cut calories to strip the fat off the arms
  • Supplement your weight lifting with cardio
  • ​Stick to foods that are healthy and those considered as fat burning foods
  • If you want to get shredded arms quickly, you may want to try the best fat burners on the market. Check here, and here.

Did you enjoy the article? Help us spread the word by sharing it.

Also, don't hesitate to comment below!


Click Here to Leave a Comment Below 0 comments