If I’m honest with myself, I’ll choose a lower-body or core-focused workout over an upper-body one.

I find arm workouts difficult, as my wrists are weak and compared to the power in my glutes or quads, my biceps and triceps feel no stronger than when I was a 12-year-old.

This workout changed my mind.

Certified personal trainer for Life Time, Evie Gibeily, designed this routine for Fit&Well, explaining that she chose this combination of exercises to cover all the major arm muscles-biceps, triceps and shoulders-with a selection of push and pull movements.

“Together, they build both size and strength while improving shoulder stability and coordination. with minimal equipment, it’s a complete upper-body session that fits any home or gym setup,” she says.

Gibeily recommends working on your upper-body strength to preserve and improve your ability to lift and carry heavy objects, as well as supporting your posture. “Stronger arms reduce injury risk, enhance confidence in movement, and create a solid foundation for all other forms of training, including running, yoga and core work,” she explains.

For this workout, you will need a pair of medium-weight dumbbells.Gibeily recommends 8 to 15 lbs each, depending on your experience and the kind of challenge you want.

The best arm workout for building muscle – with exercises for biceps and triceps

Introduction

Want bigger arms? You’ll need a targeted workout that hits both your biceps and triceps. Here’s a five-exercise routine, designed by a certified personal trainer, to help you build muscle and strength.

1. Barbell curl

Sets: 3 Reps: 8-12 Rest: 60-90sec

“The barbell curl is a classic for a reason – it allows you to load the biceps with a significant amount of weight, promoting muscle growth,” says Gibeily.

How to do it:

* Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up).
* Keep your elbows close to your sides and curl the weight up towards your shoulders, squeezing your biceps at the top.
* Lower the weight slowly and with control, maintaining good form throughout the exercise.

2. Close-grip bench press

Sets: 3 Reps: 8-12 Rest: 60-90sec

“This variation of the bench press emphasizes the triceps, making it a great compound exercise for building upper-arm strength,” explains Gibeily.

How to do it:

* Lie on a bench with your feet flat on the floor, holding a barbell with a close grip (hands shoulder-width apart).
* Lower the weight to your chest, keeping your elbows tucked in.
* Push the weight back up to the starting position, extending your arms fully.

3. Dumbbell lateral raise

Sets: 3 Reps: 10-12 each side Rest: 30-45sec

“This exercise targets the side deltoids, contributing to wider shoulders and a more balanced arm appearance,” says Gibeily.

How to do it:

* Stand holding dumbbells by your sides, with your palms facing and a soft bend in your elbows.
* Keeping a slight bend in your elbows, lift the dumbbells out to the sides to shoulder height.
* Lower the dumbbells slowly with control.

4. Hammer curl

Sets: 3 Reps: 10-12 each side Rest: 30-45sec

“This exercise targets both the biceps and brachioradialis in the forearm, building grip strength and balanced arm development.”

How to do it:

* stand holding dumbbells by your sides, with your palms facing.
* Bend your right elbow to lift the dumbbell to your shoulder, keeping your wrist straight and your elbow pinned to your torso.
* Lower the dumbbell slowly to the starting position, then repeat on the other side.
* Continue, alternating sides with each rep.

5. Overhead triceps extension

Sets: 3 Reps: 10-12 each side Rest: 60-90sec

“This movement focuses on the long head of the triceps, challenging shoulder and core stability for total upper-arm development,” says Gibeily.

how to do it:

* Hold one dumbbell overhead in both hands, with your arms extended.
* Engage your core and bend your