Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone won’t get you significantly bigger arms because they aren’t targeting the triceps, biceps, forearms, and shoulders (hint, arm workouts will!). For massive strength and size gains, you’ll have to use a combination of compound and targeted assistance exercises. Enter the best arm exercises of all time.
Below you’ll find an array of arm exercises that challenge small, oft-overlooked muscles as well as the main movers. You’ll feel an awesome pump and get jacked in no time with the best arm exercises. Mix and match to create killer muscle-building upper-body workouts.
To build three-dimensional size and definition, try to intensify the challenge by using progressive overload. Lift more over time—by adding weight, sets, or reps to increase the volume—to make your muscles work harder than they’re accustomed to. This added demand will spur greater gains in muscle size, strength, and endurance.
You can also play with time under tension: The longer a muscle group is strained, the faster, more effectively muscle fibers grow (hypertrophy). Slow down your speed to increase the duration. The results are worth the burn. Eccentric training puts the emphasis on the lengthening phase of an exercise. Blast your biceps by doing a 4,0,1,0 tempo. Lower weight for 4 seconds, pause for half a beat, take 1 second on the way up, then pause again briefly before repeating.
Not sure how many reps and sets to do? Follow this guide.
50 Best Arm Exercises of All Time
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