Arm Exercises: Build For Strength Gain & Muscle Growth

Posted by HONEY BADGER® on

Arm Exercises: Build For Strength Gain & Muscle Growth


Arm exercises that are designed to stand the test of time. The truth is, some exercises work better on certain muscle groups than others. It is essential to ensure that you are hitting the muscle group intended.

The trouble with this is that not many people understand which exercises to target when it comes to arms. The key recipe for success for arm strength is dependent on the length of time and frequency to target them.

Always ensure that you are also recovering properly. There’s no better way to do that than essential amino acids and protein! We highly recommend our Vegan Protein for rapid recovery after your arm exercises.


It is a fact that muscles used more often become stronger and muscles that are not used will be more likely to get injured due to being weaker. When it comes to the arms, building muscle mass and strength, should never be considered just for show.

We use our biceps and triceps in everyday life for activities like carrying groceries and driving. Even if you are not interested in building muscles for aesthetics, arms training should still be done on at least a semi-regular basis.

There are many different types of arm exercises, and each of them targets a specific group of muscles. The arm techniques that target the biceps will be different from targeting the triceps. Learn more on arm building from NASM.


When beginning these arm exercises, ensure that you learn the correct way to complete them. Bad form initially, will lead to bad habits which can result in muscle strain and injury in the future. At the beginning of arm exercises or any other workout, you should properly warm up. 

These tips will help you to increase your overall muscle mass because if you are underweight, you will never have the big arms you desire despite how many you do.

It is recommended that you do your arms two to three times weekly ensuring that rest days are strategically placed in between. This allows time for the muscles to rest and not be overworked. With these tips and tricks, you will achieve stronger arms!

These arm exercises for the biceps listed below should not be done every day in every workout session. It is best to alternate these arm exercises between workouts. This will help prevent your body from adapting and will also give your muscles time to recover.

  • Barbell Curl: This exercise is great for maximum strength development
  • Incline Dumbbell Curl: You will feel maximum tension in the biceps muscle belly. Use a lower weight but maintain proper form.
  • Standing Biceps Cable Curl: These will target your deep tissue muscle fibers
  • Concentration Curls: Good workout to add at the end


These arm exercises for the triceps often take a back set when it comes to arm exercises. The triceps are ignored leaving an imbalance that is difficult to correct later on.

The triceps are important contributors to the look of a well-sculpted muscle so we should not ignore them! To make the arm look bigger, you’re wanting to focus on the tricep exercise more.

  • The Lying Triceps Press: This is a good place to start for a beginner and stimulates the entire triceps muscle.
  • Rope Pull Downs: These allow for an extension of the forearms beyond the frontal plane of the body.
  • Triceps Dumbbell Kickback: Practicing good form on this exercise ensures that you are using the entire triceps muscle optimally without much aid from the supporting musculature.
  • Reverse Grip Triceps Pushdown: Good exercise to end on as by this point you have fatigued your muscles and this exercise is one of the safest for the triceps.