The Ultimate Arm Workout (2023)

Fact: The vast majority of trainees train arms incorrectly. It's as if they think that the arms follow a different set of physiological principles than every other muscle in the body. More often than not, this means that they train their arms waaaay too much with improper exercises and programming.

The other problem is that some guys, believe it or not, never train their arms directly. This usually comes from believing that "arm day" is a bit too bro-y for them. Still, some guys may be training armswhen they're not even at a training agewhere it would even be beneficial. But arm days don’t have to be so confusing. So, we're going to lay out all you need to know about having the best arm workout ever.

In this article, you’ll learn:

  • The major arm muscles
  • Our arm day training philosophy
  • The best exercises to train the arms
  • The ultimate arm workout
  • Progressive overload for optimal strength and mass
  • Programming tips & alternative exercises

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What Are The Arm Muscles?

Different people can mean different things when talking about the "arms". Therefore, we will go over what muscles and movements we mean when we talk about an arm workout, as well as the purpose of each.


The elbow flexors are the first muscle group we'll talk about. It’s also the first group most people think about as itincludes the biceps,which everybody loves hitting and flexing. However, the elbow flexors also include the lesser-discussed brachialis. In fact, there's also a third elbow flexor called the brachioradialis, which is technically part of the forearm but since is one of three primary elbow flexors. As such, we will include it here as well.

Regardless, any type of exercise that requires flexion at the elbows are going to rely on all three of these muscles to get it done.

That being said, one of the biggest mistakes when training the flexors is that all people think about are the biceps (long headandshort head). Often, people completely neglectthebrachialis, the elbow's primary flexor.That's literally all it does, flexes the elbow!

Compare that to the biceps, which is involved in:

  • Supination
  • Flexion of the elbow, but only while supinated (palm up)
  • Forward flexion of the shoulder

Being so, thebest way to train the brachialis(and brachioradialis) is to use a reverse grip or neutral grip to mitigate the contribution of the biceps brachii.

Training elbow flexion at various angles and with different grips is the best way to optimize growth potential.


The elbow extensor group is a bit more simple as it only includes the triceps brachii. While one muscle, the triceps, actually compose three heads that originate at different locations and come together to form a singular muscle belly with one tendon that inserts in the same location at the elbow.

The three triceps heads are the:

  • Lateral Head
  • Medial Head
  • Long Head

Together, these three heads are responsible for extending the elbow, making them vital for any type of pushing movement.


The forearmis the section of the arm located between the wrist and elbow that contains way too many muscles to list.

This vast groups of muscle have several different functions:

  • Flexion and extension of the wrist
  • Flexion and extension of the digits
  • Flexion of the elbow
  • Pronation
  • Supination
  • Gripping

Most of the muscular contractions that occur in the forearm are actually responsible for finesse movements such as typing this article. However, having solid forearms are vital to protect the elbow asstudies have shownthat overuse injuries, such as tennis elbow, occur due to weak forearm muscles, primarily the extensors.

Still, your forearm muscles are responsible for yourgrip strengthwhich is a vital strength training component. In fact, grip strength has been shown to be a significant indicator of overall body strength and neuromuscular function.

(Video) The Ultimate Arm and Shoulder Workout

A lot of yourdumbbell forearm exerciseswill be centered around grip training…well, in fact, almost all.


The deltoids, or shoulders, are the last arm exercises. However, shoulders either are or aren't part of your arm day, depending on who you ask. In our opinion, your arm day can involve shoulders but only isolation movements. You should be doing your heavy pressing on its own day, whether it's with chest or a pushing day or however your program is set up.

Regardless, most guys want extra help with building some boulders so having extra shoulder work in the form of isolation work is always a great idea.

Your deltoids contain three heads:

  • Anterior Deltoid
  • Lateral Deltoid
  • Posterior Deltoid

As your posterior headgets trained with literally every single pulling exercise, we're going to concentrate on hitting the anterior head and medial head for this “ultimate arm workout”.

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Our Arm Training Philosophy

We just went over what muscles make up the "arm". However, before you start training your arms, we want to discuss a few points of our philosophy on "arm day".


The first question we need to answer is “do you even need a specific day to train your arms?” The problem is that too many beginners go to the gym and immediately start training their arms when they're likely just wasting time.We wrote a whole piece on this subjectthat goes into more detail, but in a nutshell, studies have shown that adding isolation work to a structured program that utilizes progressive overload gives zero benefits to beginner trainees. Basically, your body does not require special attention as your arms will get adequate stimulus from compound movements.

It's difficult to say when you could benefit from having an arm-specific day, but we'll put a cut-off at one year of training. Before you start having an arm-specific training day, you need at least one year of training using a structured program that involves big compound lifts with progressive overload. If you haven't met this requirement, you will receive greater benefits from following one of these plans:

  • PPL Routine
  • Upper Lower Rotuine
  • PHUL Routine


One of the problems that occurs on "arm days" is that a lifters program will solely consist of isolation exercises. This can actually be holding back your arm training as some of the best arm exercises areactuallybig compound movements.

For example, Dr. Bret Contreas conducted an experiment by himself with his own equipment. Admittedly, this can't be counted as scientific evidence, but it's very, very strong anecdotal evidence. Basically, he went through a wide variety of back and biceps exercises to compare EMG readings. When trying to identify the best bicep exercise, he saw that weighted chin-ups actually had the highest EMG readings, more so than even bicep curls!

On the other side of the arm, close-grip bench press is an amazing triceps exercise while farmer carries will strengthen your forearms like no other. This is why your arm training isn't just going to be a ton of isolation.


If you look at most arms training day, it's almost guaranteed to have you do 12+ reps on every exercise. We obviously want to use the 12+ range for hypertrophy, so you'll still have that, just not for every exercise. Your arm muscles are still muscles which means they can get strong. Therefore, we will use some heavier loads forstrength in conjunction with the lighter hypertrophywork.

The Top Arm Exercises For Massive Guns

We are now going to go over the top exercises for the different muscle groups. However, keep in mind that these are just there to get you started. When it comes to training the arms, using variety is key which is why we added alternate exercises to swap out with down below.

Elbow Flexors Exercises:

Your elbow flexors will consist of four exercises with one being performed as a superset with a triceps.


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(Video) The 💯 Arm Workout (MOST EFFECTIVE!)

Chin-ups are going to bethe primary elbow flexor exercise. As mentioned above, these generate considerable activation of the biceps if appropriately loaded. Therefore you want to use a weight that allows you to perform 6-8 reps but try to stick around the heavier end.

As chin-ups performance is relative to your weight, this will mean you may need to use a resistance band for assistance, normal body weight, or add a load. In any case, you are aiming for 6-8 challenging reps.

You can also place your hands slightly narrower than normal when gripping the bar. This will cause greater activation in the biceps while also allowing you to place a large load on the muscles for strength. Still, it's going to work out a lot more than just your biceps. Your forearms are going to get a crazy workout as you need to hang from this position as well!

Related:Pull Ups vs Chin Ups Muscles Worked


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Now it's time to get in some serious isolation work, andpreacher curlsare perhaps the best to do just that. However, we likeusing an EZ barwhen doing preacher curls, as straight bars can place a lot of stress on the elbows. When choosing the grip to hold onto, use one of the diagonal angles that allow you to use an underhand grip with your hand's thumbs up and pointing outwards.


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Hello brachialis! As mentioned above, the brachialis is a primary flexor of the elbow, especially when the hands are pronated. This is because the biceps are primarily activated in the supinated position, meaning they contribute little when pronated. In effect, this leaves only the brachialis to work.


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Hammer curls are a great variation that will add a slightly different stimulus and will also hit the brachioradialis.

Elbow Extensors Exercises:

Your elbow extension will also consist of four exercises, with one being performed as a superset with biceps.


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Your primary triceps exercise is going to be theclose grip bench pressfor many of the same reasons you're doing weighted pull-ups. It's going to work the triceps dynamically while also allowing a giant load to be placed on the muscle.

When performing a close grip bench press, you do not need to get your hands ultra-close to activate your triceps. In fact, your triceps get a significant stimulus during your standard bench press. What happens is thatthe closer your grip becomes,the more triceps activation you'll see. Therefore, you use a grip where your hands are slightly narrower than shoulder-width apart.


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We've written about rolling triceps extensions before, and we're going to again here 'cause they're awesome. The skull crushers on 3 dry scoops of your favorite pre-workout. The rolling triceps extensions utilize dumbbells to perform a skull crusher but then let your arms "roll" back behind the head. The lifter will then explosively pull their triceps back to the original position and extends the elbows. This extra momentum will allow them to push significantly more weight. This extra weight creates a greater load and can alsoelicit greater muscle damage during theeccentric portion, which studies show is vital for growth. Be sure to perform this with a neutral grip.

(Video) 10 min STANDING ARM WORKOUT | With Dumbbells | Biceps, Triceps and Shoulders | Zero Pushups


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You really can't go wrong with the classic triceps pushdown. We like to use the Y-handle to place the hands in a more neutral position. Like theTHIS is a bar, this takes a significant amount of stress off the elbows while allowing maximal weight to be pushed as the wrist has greater support.


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Last, you'll use the rope to perform overhead rope extensions. This is a great exercise that allows a lot of weight to be moved and rounds out the various arm placements. As we've said many times before, variation is key so utilizing as many possible angles will optimize your muscle growth. You'll be performing this with the rope hammer curls in a superset fashion.

Forearm Exercises:

Your forearms will consist of two exercises. The first is farmer carries, which will allow you to use a lot of weight to train your forearm and build some serious grip strength. The other great exercise is actually straightforward to perform (you may need a primary tool, though!)


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Everyone should beusing some strongman exercisesin their program.Farmer carriesare a fantastic exercise and actually train the entire body. It also just so happens to be an insane grip exercise - in fact, grip strength is the limiting factor. Therefore, farmer carries are a great way to start your arm training as it's going to truly warm up the entire body.

When performing farmer carries, remember to always pick up the load with good form, similar to a deadlift. Once you are standing, you will simply walk with the weight while holding your head up and keeping your shoulders back. There are many ways to train farmers, but we will focus on carrying a prescribed weight for time. You will then try to carry more weight as you progress.


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Using a dowel is one of the simplest yet most effective pieces of equipment to train your forearms. Many gyms have them, but if not, you simply need a wooden dowel of some sort and a long string.

Tie the string around the dowel and then wrap the string a few times so that the rope catches. You will then attach the other end to some sort of load, such as a kettlebell or weight plate. You will hold your arms out in front and twist the dowel to raise the weight. Once raised, let it go down slowly. Also, you can perform this movement with a posterior grip to train the extensors or a superior grip to train the flexors.

Deltoids Exercises:

For your deltoids, you'll just perform a compound set with lateral raises and front raises. Again, this is written assuming you're doing other shoulder work on your pressing days, so this is merely some supplemental work as many guys tend to have issues with growing their shoulders.


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Using a set of dumbbells, you will simply perform lateral raises and front raises in a compound set fashion. Also, you won't really worry too much about the reps as you just want to go to momentary failure on each exercise. Use minimal rest in between sets.

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The Most Effective Arm Workout



Rest/Special Instructions

Farmer Carry*




Walk slow, this is not a race





Close Grip Bench*




EZ Bar Preacher Curls




Rolling Triceps Extension




Reverse Straight Bar Curl




Y-Bar Pushdown




Rope Hammer/Rope OH Extension



Minimal Rest

Each set work to failure

Delt Raise Forward/Lateral



Minimal Rest

Each set work to failure

Wrist Dowel Work

2/Each Direction


Keep going up and down until failure, then switch direction

How To Progress On Arm Day

Progressing on arm day is basically done the same as any other day,relying onprogressive overload.For your main movements (designated with *), you will attempt to add weight as you go. So, for the chin-ups, this will mean that perhaps you progress from using a band, to body weight, to holding a load. You will basically want to try to steadily increase the load.

(Video) Ultimate Arm Workout with Terry Simpson

For all of the others, your main goal is to hit failure and add weight within the rep ranges given. This may mean that you won't do as many reps as you added weight some weeks. As long as you're within the rep range, it's ok. And again, you should be hitting failure before the end rep. In other words, if you can get to 12 reps, go up in weight (just enough to keep you challenged in the given rep range).

Remember that even though these are done on their own day, these "arm" exercises are still supplemental to the rest of your program. In other words, if your bench press and bent-over row are increasing, you're doing great even if your arm day weights stay the same.

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Alternate Movements Regularly

There are a ton of arm movements, and they all have a role to play. We obviously can't train every exercise on every arm day but what you can do is alternate your exercises on a regular basis. While your main exercises should stay the same, at least for a couple months, you can rotate the others when needed. This could be every week or every month; it really won't matter, assuming you train with the same intensity. Once you work through this plan, sticking with it 12 weeks, consider swapping out some of the moves for ones in thisshoulders and arms workout.

That being said, here are some excellent alternative arm exercises that you can swap out when needed (or even add if you have the time!)


  • Dumbbell curl
  • Zottman curl (we love these!)
  • Incline bench curl
  • Seated curl
  • Spider curls
  • Drag curls


  • Skull crushers
  • Triceps dip
  • Kickbacks
  • Reverse triceps extension
  • Overhead dumbbell curl


  • Fat bar work
  • Holds
  • Pinch carries


  • Snatch-grip high pulls
  • Rope high pulls
  • Pulley lateral raises
  • Plate Front Raises
Make This Arm Day The Best Yet

Everyone can benefit from an arm day; at the very least, it will be a day where you're not killing your major muscle groups and can almost serve as an active recovery day. At best, it could fix some weak links that are holding the rest of your movements back (many compound lifts are stunted by weak arm muscles).

Therefore, if you have the time and a proper program, throw this day in the mix. If you have limited gym equipment or want to work outat home, you can also try thesedumbbell arm exercises, targeting the biceps, triceps, and shoulders. You can do it as part of a regularly scheduled program, or you may find you want a little break but still want to hit the gym. Or, maybe you find you simply have extra time on your hands. Ladies looking to build bigger biceps, triceps, and shoulders should also check outarmworkouts for women.

Whatever the case may be, having a dedicated arms day could be just what you need to start making progress in the gym. And to be clear, as far as we know, no one has ever complained about having biceps that are too big.

Related Content:

  • The Ultimate Leg Workout
  • The Ultimate Dumbbell Shoulder Workout
  • The Ultimate Biceps Workout

The Ultimate Arm Workout (16)

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How much arm workout is enough? ›

When we look at arm training, it is suggested that you perform at least 8 total sets (per week) to maintain your arms, with some suggesting 10-15 total sets per week to be the most effective for most people.

How do you fully work out your arms? ›

Best Arm Workout for Strength
  1. Hammer Curl: 4 x 6, two minutes rest.
  2. JM Press: 4 x 6, two minutes rest.
  3. Reverse Preacher Curl: 2 x 10 – 12, 90 seconds rest.
  4. Overhead Rope Extension: 2 x 12 – 15, 90 seconds rest.
  5. Plate Pinch: 2-3 sets to failure, 60 seconds rest.
Oct 29, 2022

Are arm workouts effective? ›

Because arm muscles grow and develop in the same way as any other muscle in your body, arm days can be just as valuable and useful as any other workout split. An arm day can be effectively incorporated into a program based on your goals, training style, training frequency, and preference.

Do biceps respond better to high reps? ›

Biceps are best suited for intermediate reps. High reps tend to make them look flatter once the pump subsides, but very low reps aren't effective at stimulating maximum growth.

How long do arms take to grow? ›

Typically, it takes around 6-8 weeks for you to start noticing changes in the appearance of your arms. At around the 12 week mark, this is typically when you can expect to see more significant changes, especially if you didn't already have a large amount of muscle mass in the area!

How do you get Kylie Jenner arms? ›

Take a look:
  1. Warm-up – 10 minutes.
  2. Running up the hill – 10 minutes.
  3. Side lunges – 3 sets of 12 reps.
  4. Forward lunges – 3 sets of 12 reps.
  5. Skater lunge – 3 sets of 12 reps.
  6. Bicep curls – 3 sets of 12 reps.
  7. Lateral dumbbell raises – 3 sets of 12 reps.
  8. Dumbbell rows – 3 sets of 12 reps.
Mar 6, 2023

How to get Jennifer Aniston toned arms? ›

The secret to Jennifer Aniston's sleek, toned arms, according to her yoga go-to Mandy Ingber, is the Sun Salute. A staple of every yoga class, the Sun Salute stretches and strengthens the shoulders, biceps, and triceps. It's also a great way to warm up before working out.

How long does it take to get arms toned? ›

The answer: Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks for your muscles to get ripped, says Kawamoto.

Should I train arms everyday? ›

You can do this workout safely and work your muscles on continuous days to build muscle faster. The key is to have a lot of variety in your work out when working the same muscle. Listen to your body. This style of workout is not easy, that's why you will get great results and build muscle faster.

Will my arms get bigger if I work them everyday? ›

For Bicep Growth or Size. For bicep size, It's not about how many days you train your biceps per week, it's about how much volume (too much, too little, just right) you train them over time. According to a study published in a male physique, training your biceps even once a week can lead to muscle growth.

Can flabby arms really be toned? ›

Here's some good news. Even if you have arms that are out of shape and flabby, you can get them back into shape. However, you first need to do targeted exercises to build muscle. Adding more muscle is essential, and it can help your arms get nice and toned.

Why aren't my arms getting toned? ›

“As long as you're consistent with your workouts and switch up exercises, toned arms can be achieved in minimal time.” And when you focus too much on the arms, muscles don't get a chance to rest. “Rest and letting muscles cooperate is essential to muscle development, toning, growth and strength,” he added.

What happens if you gym arms everyday? ›

Increased metabolic rate: Building muscle mass, including in the arms, can increase the body's metabolic rate, helping to burn more calories and lose weight. Improved bone density: Resistance training, such as lifting weights to build arm strength, can help improve bone density and reduce the risk of osteoporosis.

Is it better to lift heavy or light for biceps? ›

It all comes down to reps

Lifting heavy dumbbells, kettlebells and barbells will certainly make you stronger. But lighter weights can help you get stronger too -- it just may take you a bit longer. It all comes down to one important factor: muscle fatigue.

Do you need to lift heavy to grow biceps? ›

In fact, despite the widespread belief that muscles only grow after lifting heavy, you can and will build muscle just as effectively using lighter weights and higher reps.

Do biceps grow with weight or reps? ›

Sets done for reps of fewer than 6 normally are usually better for gaining strength than size, but as you become stronger, you can take those heavier loads and work toward doing more reps, which is how you build bigger arms.

What age do arms stop growing? ›

Arm span grows proportionally more than stature in children until about age 15 years in females and about age 25 years in males, followed by a plateau in the ASHR until about age 45 years, when the ratio increases almost linearly with age (fig.

What size do arms start to look big? ›

11-12 inches (28-30cm): Smaller than most, you probably should start looking to gain some mass. 12-14 inches (30-35cm): Average size, but you have your work cut out for you. 14-16 inches (35-41cm): Muscular, you're on the way to impressive guns.

What makes your arms grow fast? ›

“Research has indicated that increase the volume dedicated to your arms can speed up growth. This can be easily done by adding an extra arm exercise to your routine or adding an extra set to your arm training every week, and gradually building up to 20+ weekly sets for the arms.

Did Kim Kardashian get liposuction on her arms? ›

Kim Kardashian & liposuction

In 2008, the second type of “liposuction” transformed to her behind, “chest augmentation” where her breasts are more rounded, “arm lift ” since fat removed from her arms.

How did Kendall Jenner lose weight? ›

Main course. Jenner eats a lot of grilled veggies and grilled chicken with rice. Her healthy diet includes a portion of lean chicken and brown rice, and with sides of raw veggies. Kendall also likes to have a dip and hummus with her veggies.

How long does Kendall Jenner workout? ›

Kendall Jenner exercises regularly to stay toned and in shape. According to an interview with Harper's Bazaar, she prefers working out first thing in the morning, typically around 7 a.m. She exercises for about an hour or less. She works closely with a personal trainer and focuses on ab workouts to stay lean.

How do you get the V cut in your arms? ›

Grab a pair of 15-pound dumbbells and let them hang at arm's length next to your sides, with your palms facing each other. Without changing the bend in your elbows, raise your arms straight out to your sides until they're at shoulder level. Then lower the weights back to the starting point. That's 1 repetition.

How do I get skinny arms ASAP? ›

The 9 Best Ways to Lose Arm Fat
  1. Focus on Overall Weight Loss. Spot reduction is a technique that focuses on burning fat in a specific part of your body, such as the arms. ...
  2. Start Lifting Weights. ...
  3. Increase Your Fiber Intake. ...
  4. Add Protein to Your Diet. ...
  5. Do More Cardio. ...
  6. Cut Down on Refined Carbs. ...
  7. Set a Sleep Schedule. ...
  8. Stay Hydrated.
Mar 21, 2023

How often should I workout my arms to tone? ›

Therefore, an effective workout plan to tone the arms doesn't only consist of strength training, but cardio as well. I encourage my clients to do an arm workout at least three times a week to build muscle, plus cardio at least twice a week to help with overall fat and calorie burn.

How did Arnold Schwarzenegger get big arms? ›

When bulking up, Schwarzenegger would follow a six-day split, hitting arms twice per week. Incredibly, each arm workout would take a full two hours: 45 minutes for triceps, 45 minutes for biceps and 30 minutes for forearms, in that order.

How fast can you see arm results? ›

It takes our bodies time to change. On a cellular level, you'd be able to see (with a microscope) changes in protein synthesis in the muscles in as little as six hours after a workout, Schroeder says. But it can take weeks or months to see changes that are visible in the mirror in your bedroom or locker room, he adds.

What happens if I do bicep curls everyday? ›

Doing bicep curls every day will increase the exposure to stimuli that will promote muscular growth. While the biceps are a smaller muscle group, this allows for faster recovery times between each session to allow for greater total volume throughout a given week.

What happens if you only do bicep curls? ›

Isolation exercises, like the biceps curl, will indeed get you stronger and/or toned, but only one muscle at a time. If you do that with each muscle, you'll be spending a large chunk of your waking hours working out.

How many times a week should you train arms for optimal growth? ›

So, how often should you train your arms if you are looking for optimal muscle growth? You can train arms between 2-6 times per week. The more frequently you train arms, the less you should do per day. If you train arms twice per week, you'll do 2-3 exercises per session with 3-4 total sets.

How do you tell if you worked out your arms enough? ›

6 easy ways to know if you're working out hard enough
  1. Hint. It's not sweat or sore muscles. ...
  2. Talk test. ...
  3. You struggle toward the end. ...
  4. You're energized, not wiped out. ...
  5. You're able to recover quickly. ...
  6. You sleep soundly.
Nov 1, 2017

Why aren't my biceps getting bigger? ›

There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn't work.

How often should I do bicep curls? ›

When putting together a workout routine, follow these basic rules: Work your biceps up to three non-consecutive days per week. This means at least one rest day between bicep workouts. If your goal is building muscle mass, lift heavier weights and perform six to eight repetitions.

Can you get rid of jiggly arms? ›

The most effective way to target flabby arms is through exercise. Losing body fat is essential if you are overweight and building up your triceps muscles. Those muscles on the backs of the arms, which you probably don't use that much in your day-to-day activity, can make a big difference in reducing flab there.

How long does it take to get rid of bat wings? ›

How Long Does it Take to Get Rid of Bat Wings? If you begin to follow this simple approach, you will begin to see and even obtain significant results in 4-12 weeks.

Can loose arm skin be tightened with exercise? ›

Building muscle mass through weight training exercises can help decrease the appearance of loose skin, especially if the loose skin is from weight loss. If excess fat distends the skin for a long time, the skin can lose some of its ability to shrink with weight loss.

How many reps for toned arms? ›

So what are the rep ranges for arm workouts? The biceps and triceps should be trained using rep ranges between 5-20 reps to best maximize strength, muscle growth, and overall development of the muscles.

Why is arm fat so hard to lose? ›

Additionally, the upper arms have fewer blood vessels than other areas of the body, which makes it more difficult for the body to burn fat in this area. As a result, losing fat in the upper arms requires a combination of diet and exercise to achieve results.

Will lifting heavy weights make my arms bigger? ›

The simple answer: No. Many people (especially females) are afraid that if they lift weights, they will get bulky (gain a lot of muscle mass), which inevitably changes their physique into what they may view as undesirable. Weight training does one thing very reliably: it makes you stronger.

How long does it take to build arm muscle? ›

Typically, it takes around 6-8 weeks for you to start noticing changes in the appearance of your arms. At around the 12 week mark, this is typically when you can expect to see more significant changes, especially if you didn't already have a large amount of muscle mass in the area!

How long does it take to see muscle growth in arms? ›

Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.

How often do bodybuilders train arms? ›

Answer: Most people should train their arms twice a week (with 2 to 3 days of rest in between), except if they are hardgainers, in which case once a week is best. Another exception is that of the extremely advanced bodybuilder who have so much muscle mass and strength that once a week training works best.

How many arm workouts should I do a day? ›

You can train arms between 2-6 times per week. The more frequently you train arms, the less you should do per day. If you train arms twice per week, you'll do 2-3 exercises per session with 3-4 total sets. If you train arms 6 days per week, you'll do one exercise per muscle group per day, with only 2 sets per workout.

How long should a arm workout be? ›

Fifteen minutes is enough to hit every major muscle group—in this case, those that comprise the biceps, triceps, and shoulders—until fatigue. Many of the moves below are compound exercises, meaning they involve two or more joints of the body, and therefore work more than one muscle group at a time.

Is 3 bicep exercises enough? ›

When designing a routine, choose three to four different biceps exercises, doing each for three sets of 12 reps. You can also do them as part of a circuit, performing one bicep exercise after the next with no rest. You will generally need to go lighter for this, but will definitely feel the burn.

Is a 20 minute arm workout enough? ›

It's actually the specific length of time you need to optimally recruit, stimulate and fatigue the right muscle fibers. Research shows that a 20-minute strength training workout performed twice a week at the right intensity level will provide all the health benefits people want from a workout.

How long does it take to get toned arms? ›

The answer: Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks for your muscles to get ripped, says Kawamoto.

Can you overtrain biceps? ›

If you overtrain your muscles will not grow in size or strength and can actually get weaker or smaller. Some muscle groups are actually prone to overtraining especially in teenagers. The most overtrained muscle is the bicep.

Is it okay to do the same arm workout everyday? ›

Performing the same routine every day can lead to excess soreness or strain. Using the same muscle groups over and over again doesn't leave any time for your muscles to repair and grow. I recommend alternating days training different muscle groups so that you give your body time to recover.

What happens if we do biceps everyday? ›

Since you'll be doing a fair amount of biceps work daily, you won't do anything else for biceps for 3-4 weeks. You'll get significant growth, and the daily heavy work will increase your biceps' capacity to recruit its fast-twitch fibers, making your bi's even more responsive to training after those 3-4 weeks.

Should I do bicep curls everyday? ›

So, is it okay to do bicep curls every day? Yes, you can do bicep curls every day as a tactic to improve the size of your arms. However, you might want to consider the daily volume that you do (the sets and reps), and whether or not it is absolutely necessary for you to train arms every day in order to see progress.

Do biceps need heavy weight or more reps? ›

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

How often should I train biceps for size? ›


Another study in 2016 by Brad Schoenfeld revealed that training biceps more than once each week was more effective in enhancing muscular growth. Working biceps two to three times per week resulted in roughly twice the muscle growth compared to baseline (3.7 percent vs. 6.8 percent).

Is 20 reps too much for biceps? ›

The biceps and triceps should be trained using rep ranges between 5-20 reps to best maximize strength, muscle growth, and overall development of the muscles.

How often should I lift weights to tone my arms? ›

Therefore, an effective workout plan to tone the arms doesn't only consist of strength training, but cardio as well. I encourage my clients to do an arm workout at least three times a week to build muscle, plus cardio at least twice a week to help with overall fat and calorie burn.

How long is a good bicep workout? ›

Yes, your biceps workout can easily take upwards of 40 minutes as you do rep after rep to pump your guns full of blood. But, done correctly, you can also blast your biceps in 20 minutes. They're a small muscle group, and if you focus on your reps correctly, you can get plenty of mileage from a shorter workout.


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