New clients want better arms, whether that means sleek definition for women or more size for men. Both groups make the same errors.

Your arms have three muscle groups that need equal attention. Biceps sit on the front and create the visible flex. Triceps make up two-thirds of your upper arm mass and sit on the back. Forearms run from the elbow to the wrist and make up half your arm length.

Most people overtrain their biceps and ignore their triceps, which creates imbalanced development. Your arms will not grow properly if you skip triceps, and they will look incomplete if you skip forearms.

The other common mistake involves believing “high reps tone and low reps build,” which is outdated thinking. Muscle either grows or stays the same. There is no separate process called toning. What people call toning is actually building muscle while losing the fat that covers it, which happens through consistent training and diet management rather than changing rep ranges.

Rep ranges matter for different reasons. Lower reps with heavier weight build strength and stimulate muscle growth through mechanical tension. Higher reps with moderate weight create metabolic stress and build muscular endurance. Both approaches build muscle when you train close to failure and eat adequate protein.

What To Do

Beginners should train arms twice per week as part of full-body workouts or upper-body days. Pick two exercises for triceps, two for biceps, and one for forearms. Use 2 to 3 sets per exercise with 8 to 15 reps per set, resting 60 to 90 seconds between sets.

Sample beginner program: Tricep pressdowns for 2 sets of 10 to 15 reps, overhead tricep extensions for 2 sets of 10 to 15 reps, barbell curls for 2 sets of 10 to 15 reps, hammer curls for 2 sets of 10 to 15 reps, and wrist curls for 2 sets of 12 to 15 reps.

Intermediate lifters should split arm training into separate days. Train biceps with back exercises on the same day, since both involve pulling movements. Train triceps with chest and shoulders on another day because both involve pushing movements. This prevents overtraining the same muscles on consecutive days. Use 3 sets per exercise with 8 to 12 reps, adding one or two exercises per muscle group compared to beginner programs.

Sample intermediate split: For triceps day, do close-grip bench press for 3 sets of 8 to 12 reps, tricep pressdowns for 3 sets of 8 to 12 reps, and overhead extensions for 3 sets of 8 to 12 reps. For biceps day, do barbell curls for 3 sets of 8 to 12 reps, cable curls for 3 sets of 8 to 12 reps, and hammer curls for 3 sets of 8 to 12 reps. Add wrist curls and reverse curls for forearms on either day.

Advanced lifters increase volume and exercise variety by using 4 sets for primary movements and 3 sets for accessory work. Vary rep ranges across exercises, using 6 to 8 reps for heavy compound movements like close-grip bench press and 10 to 15 reps for isolation exercises like cable curls and pressdowns. Train arms twice per week with adequate recovery between sessions.

Focus on progressive overload regardless of experience level. Add weight when you hit the top of your rep range for all sets, or add reps before adding weight if form breaks down. Track your workouts to ensure progress over weeks and months.

Form matters more than weight. Arching your back to swing the weight up during curls reduces tension on the biceps but risks lower back strain. Moving your shoulder forward during curls turns the movement into a front raise. Keep your midsection tight, back straight, and shoulders stable throughout all arm exercises.

Breathe properly during lifts: exhale during the hardest part of each rep and inhale during the easier part. Holding your breath increases blood pressure and reduces oxygen to working muscles.

Watch your training schedule to avoid overtraining. Your biceps work during all back exercises like rows and pulldowns, while your triceps work during all chest and shoulder pressing movements. Do not train biceps the day after back work or triceps the day after chest or shoulder work. Schedule at least 48 hours between training the same muscle groups.

People with elbow tendinitis or prior elbow injuries should start with higher reps and lighter weights, aiming for 12 to 15 reps for several weeks before progressing to heavier loads. Warm up thoroughly before training arms. If sharp pain occurs during any exercise, stop immediately and consult a medical professional.

Realistic expectations matter for staying motivated. Beginners adding half an inch to their arms in three months are making excellent progress, while adding an inch in six months is realistic for most people training consistently. Claims about adding two inches in 30 days come from supplement marketing rather than reality.

Well-developed arms require balanced training of biceps, triceps, and forearms. Biceps get attention because they show when you flex, but triceps deserve more attention because they make up most of your arm mass. Forearms complete the look and improve grip strength for other lifts.

Train arms two days per week with progressive overload, using proper form on every rep. Schedule training to avoid working the same muscles on consecutive days, and track your progress over months rather than weeks. Combine consistent training with adequate protein intake, and you will build bigger, stronger arms.

Want a custom workout built just for you? Check out our online training programs here.

Call for a FREE Consultation (305) 296-3434
CAUTION: Check with your doctor before
beginning any diet or exercise program.

11/27/2003
Updated 11/22/2025