The Best Workout for Arm Mass

Not happy with your arm size? You’re not alone! This article will provide you with the best workout for gaining arm mass quickly and safely. Read on to discover the key exercises and training tips for sculpting those arms!

Quick facts: Best Workout For Arm Mass

  • ✅ Incorporate 2-3 upper body days into your weekly workout plan (American Council on Exercise)
  • ✅ Use a combination of compound and isolation exercises to maximize overall arm development (Muscle and Strength)
  • ✅ Utilize progressive overload to ensure consistent arm gains (Stack)
  • ✅ Establish a consistent, balanced routine to ensure all areas of the arms are properly targeted (Men’s Health)
  • ✅ Incorporate heavy weight with low reps to maximize muscle hypertrophy (ACE Fitness)
  • Introduction

    Are you looking for the best way to build mass and strength in your arms? If so, you’ve come to the right place! In this article, we’ll explore the various exercises and methods that you can use to increase the size and strength of your arms.

    Keep reading to learn more about how to get the most out of your arm workouts:

    Benefits of Arm Mass

    Having strong, toned arms can provide many benefits, including improved appearance and a greater sense of confidence, as well as increased strength and muscle mass. Increasing the size of your arms can be achieved through a proper workout program that focuses on maximizing muscle gains. This can be done by employing specific exercises that target the muscles in the arm, with moderate to high weightloads, while incorporating rest and recovery periods in between workouts.

    Specifically targeting your biceps, triceps and forearm muscles with compound and isolation movements is key for building arm mass. Compound movements involve multiple joints or multiple muscles working together (e.g., bench press or barbell curls). Isolation movements are single joint exercises (e.g., cable curls or tricep kickbacks) that use lighter weight loads for higher repetitions and help to target specific muscle groups for precision growth.

    Furthermore, having a balanced diet with ample amounts of protein will help ensure you’re fueling your body with the necessary macronutrients before any arm workout routine. Additionally supplementing with branched chain amino acids during exercise is believed to improve muscle protein synthesis along with reducing fatigue while maintaining lean body mass when compared to just ingesting a carbohydrate-based beverage before an exercise session-outcome measure dependent on intensity.

    Types of Arm Exercises

    There are many types of arm exercises that could help you build muscle and increase overall arm mass. This can include push-ups, pull-ups, bench presses, tricep extensions, curls and more. Each of these exercises works different muscles in the arms, such as the biceps and triceps, in order to strength different parts of your arms.

    • Push-ups work your chest and shoulders as well as extending your triceps.
    • Pull-ups help improve strength in your back, biceps, and forearms while working on stability as well.
    • Bench presses target both chest and trunk muscles while giving a good workout to the triceps too.
    • Tricep extensions are great for working the backside of your arms.
    • Curls are a great bicep exercise that helps give you a good pump after finishing an arm workout.

    With all these options available it’s important to properly research each exercise or speak to a fitness professional in order to determine which exercises would be best for you based on personal goals, fitness level or any physical limitations or concerns you might have.


    Having strong biceps increases your overall arm strength and makes you look great. Bicep exercises can be done with a variety of weights and machines. In this article, we’ll go over the best exercises for biceps and how to get the most out of your workout:

    Barbell Curls

    Barbell Curls are a type of weight-training exercise which involve bending your elbow to lift a barbell producing contraction of the biceps muscle. It is considered the most efficient and effective exercise for arm mass and size, as it works all three heads of the biceps – long, lateral, and short.

    Barbell Curls can be performed standing or seated with your back straight, meaning you don’t have to worry about employing stabilizer muscles as much as other flexion exercises such as Hammer Curls do. If done correctly, Barbell Curls can help to increase strength and size in the arms while improving grip strength. To maximize results it is suggested to perform 3 sets of 8-12 repetitions using medium weights. When performing this exercise it is important to keep your arms pressed against your torso throughout the entire movement.

    Hammer Curls

    Hammer Curls are an efficient upper body workout that can help build arm mass quickly and efficiently. This exercise targets your biceps, forearms and shoulders, by focusing on short-range movements.

    To perform a Hammer Curl, you will need two dumbbells. Stand with feet shoulder-width apart, holding the dumbbells at your sides with palms facing in towards each other. Use a neutral grip–with palms facing each other–to curl the dumbbells up to shoulder height by bending only at the elbows. Focus on not using momentum while lifting the weights. Squeeze your biceps at the top of the movement and slowly lower back down to starting position. This exercise may be done with one arm or both arms simultaneously, depending on your preferences and goals.

    Hammer Curls are great for building up Mass in biceps as they utilize a full range of motion which helps maximize muscle gains over time.

    Incline Dumbbell Curls

    Incline dumbbell curls are a great exercise to develop the biceps and forearms. This exercise improves arm size and strength by challenging both of these muscle groups at the same time. When performing incline dumbbell curls, you will be working your biceps, as well as muscles in your forearms such as the brachioradialis and brachialis.

    To perform this exercise properly, start by sitting on an incline bench with a pair of dumbbells in hand. Keeping your elbows tucked towards your body and your back against the bench, slowly curl both arms up in a simultaneous motion until they reach shoulder level while squeezing your biceps at the top of the movement. Lower the weight back down slowly and repeat for desired repetitions.

    Incline dumbbell curls are an effective way to build arm mass and strength because they allow for a full range of motion which helps to maximize muscle activation.


    When it comes to building arm mass, triceps should not be overlooked. Triceps are one of the major muscle groups located on the back of your arm and make up a large portion of the arm muscles. Strengthening your triceps can help you get bigger arms and improved muscular coordination.

    Let’s explore some of the best exercises for building triceps mass:

    Close Grip Bench Press

    The Close Grip Bench Press is a great exercise to target the triceps and build arm mass. It involves the same basic setup as the traditional bench press, but with a narrower grip in which your hands are only six to eight inches apart. This narrow grip places added tension on your triceps which helps develop strength and size. Additionally, a closer grip allows for heavier weight to be used, which further increases their effectiveness at building muscle.

    This exercise can be done with dumbbells or barbells. Start by lying down on your back on a bench with your feet firmly planted on the ground and grab the barbell or dumbbells using your narrow grip hand positioning. Then, press up and squeeze your triceps at the top of every rep before gradually lowering it back down again. Focus on slow and controlled movements to maximize growth in your arms and avoid injuries.

    Overhead Triceps Extensions

    Overhead triceps extensions are one of the best exercises for developing arm mass. This exercise focuses specific attention on the triceps while also engaging the forearms and lats. The basic premise involves taking a weight – typically a barbell, dumbbell, or cable attachment – and extending it over your head while keeping your elbows close together.

    The benefits of this move extend beyond just building tone and muscle in your arms; it also helps to improve shoulder mobility, as well as stability and control throughout your body. Furthermore, this move helps to strengthen and stabilize the core muscles by requiring extra energy from the abdominal muscles to keep you stabilized. To execute this move correctly, stand with feet shoulder width apart and pick up the weight with an overhand grip. Be sure to keep your elbows up and pointed towards the ceiling throughout the entire movement.

    Lying Triceps Extensions

    Lying Triceps Extensions, also known as skull crushers, are an effective exercise for building the triceps muscle group.

    To perform this exercise, start by lying flat on a bench with your hands placed shoulder-width apart and holding a weight above your chest. Your arms should be fully extended, with a slight bend in the elbows. From this starting position lower the weight beyond your head until you feel a slight stretch in your triceps. Make sure you keep your elbows as close to your head as possible during the movement and lower the weight under control. Pause and then press back up to return to the starting position.

    Aim for 3 sets of 10-12 repetitions for each workout session. Lying Triceps Extensions are one of the best exercises for gaining arm mass and definition quickly and effectively.


    Building bigger forearms can be a challenge but with the right workout and diet, it can be done. When it comes to training your forearms, there are a few exercises to consider. Performing exercises like wrist curls, reverse curls, and farmer’s walks can help you develop arm mass in no time. Let’s take a closer look.

    Reverse Barbell Curls

    Reverse Barbell Curls are one of the best exercises for targeting the forearm muscles and building arm mass. This exercise is performed with a barbell and requires you to grip the barbell with your palms facing downwards. You start at a standing or seated position, keep your hands about shoulder-width apart, and curl the barbell up towards your shoulders, using your forearms as the main muscle group being worked.

    Reverse Barbell Curls help to build strength in both the flexors and extensors of the forearm muscles, which helps to create an overall balanced look when done consistently. They also provide an excellent opportunity to use heavier weights than most other exercises in order to build maximum mass.

    Wrist Curls

    One of the best exercises for building muscle mass in the forearms is called wrist curls. To perform this exercise, start by sitting up straight on a bench with your legs shoulder-width apart and your feet flat on the floor. Grab a dumbbell or barbell with an overhand grip and extend your arm so that it hangs down between your legs. Keeping your elbow still and locked in place, curl the weight up towards your shoulder, then slowly lower it back down again.

    Aim to complete three sets of 10-15 repetitions to target all the muscles in the forearm; you can adjust this number as needed depending on how many sets you’d like to do. Wrist curls are an effective way to target both the flexor muscles (which are used for bending or curling) and extensor muscles (which are used for straightening or extending) of the forearm for increased strength and mass building in these muscles.

    Farmer’s Walk

    The Farmer’s Walk is a great exercise to build strong and muscular forearms. It includes grabbing and holding heavy objects while walking, which works the muscles in your wrists and fingers. This exercise challenges the small stabilizer muscles that you don’t always use in everyday life, helping to develop strength and size.

    During the farmer’s walk, you should aim to keep your chest up, back straight, and shoulders pulled down away from your ears. Your elbows should remain close to your body throughout the movement. This will ensure that you are using proper technique for maximum forearm activation.

    The Farmer’s Walk can be performed with almost any implement such as dumbbells, kettlebells, barbells or even a heavy backpack filled with bricks or sandbags. For best results, it’s important to challenge yourself by using progressively heavier weights each time you perform this exercise.

    Additional Tips

    If you want to build arm mass, then you need to make sure you are training your arms properly. While it is important to use the right exercises and have a balanced routine, there are a few other factors that can help you build mass. Here are a few additional tips to help you maximize your arm workout:

    • Include compound exercises in your routine.
    • Train your arms at least twice per week.
    • Use progressive overload to increase the weight you lift.
    • Focus on good form and full range of motion.
    • Eat enough protein to support muscle growth.
    • Include rest days in your routine.

    Increase Your Weight Gradually

    In order to build arm mass, it is important to engage in weight training. When lifting weights, it is necessary to choose a weight that is challenging enough to cause muscle fatigue after 8-12 repetitions. To increase the intensity of your workout while still protecting your joints, you should gradually increase the amount of weight you use over time.

    • Start by selecting a moderate weight that allows you to complete all desired reps with good form,
    • then gradually add more weight or reps each week or two until you reach an appropriate level for your experience and body type.

    Increasing your weight gradually can significantly help improve your performance and reduce the risk of injury.

    Use Proper Form

    When it comes to building arm mass, proper form is essential. Poor form can lead to injury and will also limit the effectiveness of your workouts. Using proper form helps ensure that each exercise is targeting the muscles you want to work and activates the entire muscle, resulting in greater strength gains.

    When lifting weights, keep your back straight and core engaged, as this will help you keep good posture and use your back, arms and shoulders properly. For example, when doing bicep curls make sure to execute it with correct form – beginning by curling the weight with your palm facing up as you raise it until it almost touches your shoulder then slowly lowering it back down. Be mindful of how much weight you’re using and take time to concentrate on getting the most out of each movement while maintaining proper form.

    Focus on Quality Over Quantity

    When it comes to working out for arm mass, it’s important to remember that quality is far more important than quantity. Quality workouts involve both heavy lifting and proper form. The heavy lifting should involve the use of heavy weights with manageable repetitions (usually 8-12). Make sure that your form stays consistent throughout each rep and when you switch exercises. Your form should remain the same in order to ensure you are getting the most out of each lift.

    It is also important to take some rest days during your arm workout routine as this will allow your muscles to recover properly. Make sure that your workout routine includes at least one complete day of rest per week so that you can avoid injuring yourself or overworking your muscles. Lastly, don’t forget to stay hydrated during and after working out as water helps keep your body healthy and energized for the workouts.

    With these tips in mind, you can start gaining more arm mass in no time!

    FAQs about: Best Workout For Arm Mass

    Q: What are some good exercises for arm mass?

    A: The best exercises for arm mass are the barbell curl, overhead press, tricep pushdowns, tricep extensions, and close grip bench press.

    Q: How many sets should I do for each exercise?

    A: It depends on your fitness level and goals, but typically you should aim for 3-4 sets of 8-12 reps for each exercise.

    Q: How often should I do arm workouts?

    A: You should aim for 2-3 arm workouts per week, allowing for 48-72 hours of rest in between training sessions.

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