Arm Day (Biceps and Triceps) Workout to Build Strength
109 Arm Day (Biceps and Triceps) Workout to Build Strength with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Barbell Bicep Curl
It can handle heavier weights than dumbbells. You also know a tip that if you hold the barbell narrow, the inside of the triceps will be more targeted, and if you hold it wide, the outside of the triceps will be targeted!
IntermediateBicepsBarbells - 2
Cable Bicep Curl
Be careful not to shake your upper body and workout while feeling continuous resistance!
BeginnerBicepsCrossover Cable - 3
Cable Tricep Pushdown
It is a workout that contracts the triceps by pushing down the grip. It's among the most effective workouts that help you grow your arm muscles.
BeginnerTricepsCrossover Cable - 4
Dumbbell Bicep Curl
If you turn your wrist outwardas when pulling up the weight, you may contract your biceps further.
BeginnerBicepsDumbbell - 5
Dumbbell Hammer Curl
It's a workout for your biceps. With this workout you can develop the outer part of your biceps, as well as the forearms
BeginnerBicepsDumbbell - 6
Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting the dumbbell above your head. Be careful not to move your elbows during workout!
BeginnerTricepsDumbbell - 7
EZ-Bar Bicep Curl
You can handle heavier weights than you can do with a dumbbell. If you have a sore wrist when doing the Barbell Biceps Culr, I recommend using the EZ bar.
IntermediateBicepsEZ-Bar - 8
Lying Barbell Tricep Extension
It is a workout that can raise the barbell and give a strong target feeling to the triceps. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
AdvancedTricepsBarbells - 9
One Arm Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting dumbbells one by one. Be careful not to move your elbows!
BeginnerTricepsDumbbell - 10
Preacher Curl Machine
Because I use a machine, I can easily fix my elbow. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
BeginnerBicepsPreacher Curl Machine
Ranked 11–109
- 11
Barbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the barbell. It's the most effective workout that makes you have thick arms, so you have to do it if you want to have big arms!
AdvancedTricepsBarbells - 12
Bench Dips
It's a very simple workout that you can do not only on benches but also on the floor, chairs, and tables!
AdvancedTricepsFlat Bench - 13
Cable Hammer Curl
It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!
BeginnerBicepsCrossover Cable - 14
Cable Rope Tricep Extension
You can use a rope to tighten your triceps by making your arms more and more tightly attached to your body!
BeginnerTricepsCrossover Cable - 15
Concentration Curl
The name was given to focus on raising the arm. It is a workout that targets the inner and upper biceps. It's a workout that can minimize arm rebound and shoulder joint movement!
BeginnerBicepsDumbbell - 16
Dips Machine
It's an effective workout for building the base chest and triceps. Machine workout can be targeted more stably than body weight. Please workout while being careful not to open your elbows!
BeginnerTricepsTricep Dip Machine - 17
Floor Triceps Dips
It is a workout that can train the triceps and back muscles. Be careful not to spread your elbows too wide!
IntermediateTriceps - 18
Incline Dumbbell Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsDumbbell - 19
Incline Dumbbell Hammer Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsDumbbell - 20
Lying Dumbbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the dumbbells as a workout that contracts the triceps muscles while lying down. It's a workout that effectively gives you thick and toned arms!
AdvancedTricepsDumbbell - 21
One Arm Dumbbell KickBack
It's an essential workout for men to make thick arms and for women to make toned arms!
BeginnerTricepsDumbbell - 22
Overhead Cable Tricep Extension Ⅰ
It is a workout that gives a strong target feeling to the triceps by lifting the grip. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
IntermediateTricepsCrossover Cable - 23
Overhead Cable Tricep Extension Ⅱ
It is an effective workout to have thick, toned arms by pulling cables from above your head. Lower your upper body slightly and be careful not to spread your elbows!
IntermediateTricepsCrossover Cable - 24
Prayer Push
Press your palms together and push
BeginnerTriceps - 25
Triceps Extension Machine
Since you use a machine, I recommend that you slowly come up with resistance with workout that can safely build your triceps!
BeginnerTricepsTricep Extension Machine - 26
Wall Push Up
Do push-ups against the wall
BeginnerTriceps - 27
One Arm Cable Tricep Extension
Be careful not to move your elbows during workout!
BeginnerTricepsCrossover Cable - 28
Arm Crossover
Cross your arms in front of your chest
BeginnerTriceps - 29
Arm Curl Machine
Strengthen your biceps using a machine.
BeginnerBicepsBicep Curl Machine - 30
Band Bicep Curl
Strengthen your biceps with a band
BeginnerBicepsLoop Bands - 31
Band Hammer Curl
It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!
BeginnerBicepsLoop Bands - 32
Band One Arm Curl
Work your biceps by pulling the band with one hand.
BeginnerBicepsLoop Bands - 33
Band Triceps Kickback
1. Grab the band and kick your arm back. 2. This isolation exercise targets your triceps (back of the upper arm).
BeginnerTricepsLoop Bands - 34
Band Triceps Pushdown
Pull the band and press your arms down
BeginnerTricepsLoop Bands - 35
Barbell Preacher Curl
It is a workout to build biceps using barbells while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedBicepsBarbells - 36
Barbell Reverse Curl
It's a workout that allows you to train your wrist and forearm muscles by changing only the palm direction from barbell bends!
AdvancedBicepsBarbells - 37
Cable Preacher Curl
It is a workout to build biceps using cables while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedBicepsCrossover Cable - 38
Cable Reverse Curl
It's a workout that can train your wrist and forearm muscles! If you workout continuously, you can compensate for the tired forearm muscles when you do pulling workouts!
AdvancedBicepsCrossover Cable - 39
Chair Dips
Sit on a chair and lower yourself using your arms
IntermediateTriceps - 40
Chin up
Chin-up is the motion of raising the upper body with the strength of the back and biceps. Depending on how you hold the handle, it is called Pull-up when the palm is facing out, and Chin-up when it is facing inside!
BeginnerBicepsPull up bar - 41
Circles Arm
Extend your arms and rotate in circles
BeginnerTriceps - 42
Circles Elbow Arm
Rotate your elbows to loosen your biceps
BeginnerBiceps - 43
Close Grip Bench Press
It is an effective workout to build triceps through the deformation of the bench press. It's a workout where you can set the weight high, but beginners should start with light weights slowly!
AdvancedTricepsBarbells - 44
Dumbbell Drag Curl
Lift a dumbbell and perform a drag curl
BeginnerBicepsDumbbell - 45
Dumbbell Incline Triceps Extension
Use dumbbells to evenly strengthen your triceps
AdvancedTricepsDumbbell - 46
Dumbbell Kickback
Kick back with a dumbbell
BeginnerTricepsDumbbell - 47
Dumbbell Preacher Curl
Your elbows move, so you can lift the weight only with the strength of your arms, so you can focus on pure biceps target! You can workout with dumbbells, so you can take a stronger contraction!
AdvancedBicepsDumbbell - 48
Dumbbell Reverse Curl
It's a workout that allows you to train your wrist and forearm muscles by changing only the palm direction from dumbbell bends!
AdvancedBicepsDumbbell - 49
Dumbbell Zottman Curl
This exercise works your biceps as you lift the weight, then targets your forearms as you lower it with your palms facing down.
BeginnerBicepsDumbbell - 50
EZ-bar Drag Curl
Do drag curls with an EZ bar
IntermediateBicepsEZ-Bar - 51
EZ-Bar Preacher Curl
It is a workout to build biceps using EZ bar while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedBicepsEZ-Bar - 52
EZ-Bar Reverse Curl
It's a workout that can train your wrist and forearm muscles! If you workout continuously, you can compensate for the tired forearm muscles when you do pulling workouts!
AdvancedBicepsEZ-Bar - 53
Front Scoops
Scoop forward with your palm facing up
BeginnerBiceps - 54
Hammer Strength Preacher Curl
It's a workout that allows you to focus on pure biceps target because you can move your elbows using a machine and lift the weight only with the strength of your arms!
AdvancedBicepsPlate-Loaded Preacher Machine - 55
Incline Barbell Reverse Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
AdvancedBicepsBarbells - 56
Incline Dumbbell Reverse Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
AdvancedBicepsDumbbell - 57
Incline EZ-Bar Triceps Extension
Use an EZ bar to reduce wrist strain and focus on your triceps
AdvancedTricepsEZ-Bar - 58
Kneeling Triceps Extension
Kneel and raise your arms overhead
BeginnerTriceps - 59
Kneeling Triceps Stretch
This is a static stretch for your triceps and shoulders
BeginnerTriceps - 60
Leg Bicep Curl
It's a workout where you can use your body to build up your biceps!
BeginnerBiceps - 61
One Arm Cable Bicep Curl
It's a workout that can give you a stronger target to your biceps because you can focus on contractions one by one!
BeginnerBicepsCrossover Cable - 62
One Arm Cable KickBack
It is an essential workout for men to build thick forearms and for women to create toned forearm lines. Pull your elbows up and put them on your sides!
AdvancedTricepsCrossover Cable - 63
One Arm Cable Tricep Pushdown
It's a workout that can target the triceps more because you can focus on one side at a time!
BeginnerTricepsCrossover Cable - 64
Overhead Cable Bicep Curl
It's a workout that can target the outer biceps. It's important to move your elbows without moving them!
AdvancedBicepsCrossover Cable - 65
Overhead Dumbbell Triceps Extension
Hold the dumbbell and extend your arms overhead.
BeginnerTricepsDumbbell - 66
Overhead Triceps Extension
Raise your arm overhead and stretch your triceps.
BeginnerTriceps - 67
Overhead Triceps Stretch
This move stretches your triceps, sides, and back.
BeginnerTriceps - 68
Reverse Push Up
Push up from the floor
IntermediateBiceps - 69
Seated Neck Tap
Tap your neck gently
BeginnerBiceps - 70
Shoulder External and Internal Rotation
Lift your arms to the side and rotate your shoulders in and out.
BeginnerTriceps - 71
Standing Elbow Clap
Clap with your elbows together
BeginnerTriceps - 72
Standing Elbow Opener
Open your arms to the sides.
BeginnerTriceps - 73
Standing Elbow Stretch
Raise your arms and touch your elbows together
BeginnerTriceps - 74
Standing Elbow Touch
Raise your arms and touch your elbows together
BeginnerTriceps - 75
Standing Fly
Stretch your biceps by opening your arms
BeginnerBiceps - 76
Straight Arm Dumbbell Kick Back
Extend your arms back with the dumbbells
BeginnerTricepsDumbbell - 77
Tricep Pushdown Machine
It is a workout that contracts triceps muscles by pressing the handle of the machine down hard. It's more effective because it's heavier than when you're on a cable, so you can put a lot of load on it!
BeginnerTricepsTricep Dip Machine - 78
Barbell Drag Curl
Lift the barbell and perform a drag curl.
IntermediateBicepsBarbells - 79
Bayesian Curl
This isolation exercise works your biceps in a stretched position.
AdvancedBicepsCrossover Cable - 80
Biceps Workout
-
AdvancedBiceps - 81
Cable Cross Body Tricep Extension
This exercise uses a cable cross motion to work and stretch your triceps.
AdvancedTricepsCrossover Cable - 82
Cable Drag Curl
Do drag curls using the cable.
BeginnerBicepsCrossover Cable - 83
Cable Reverse Push Down
Use a reverse grip to target the long head of your triceps.
AdvancedTricepsCrossover Cable - 84
Crossbody Hammer Curl
This exercise strengthens your biceps and forearms.
AdvancedBicepsDumbbell - 85
Decline Close Grip Smith Machine Bench Press
This press targets your triceps and front upper body at a decline angle.
AdvancedTricepsSmith Machine - 86
Dumbbell JM Press
This variation uses dumbbells to boost your arm control.
AdvancedTricepsDumbbell - 87
Dumbbell Seated Hammer Curl
This seated curl with a hammer grip works your biceps, forearms, and upper arms.
AdvancedBicepsDumbbell - 88
Dumbbell Tate Press
This dumbbell press variation targets your inner triceps.
AdvancedTricepsDumbbell - 89
Incline Barbell Triceps Extension
This upper body exercise strengthens your triceps by keeping them engaged.
AdvancedTricepsBarbells - 90
JM Press
This power triceps exercise is a mix of bench press and skull crushers.
AdvancedTricepsBarbells - 91
Reverse Plate Curl
This reverse curl variation with a plate works your forearms and biceps.
AdvancedBicepsPlates - 92
Ring Dips
Build strong triceps, chest, and core with advanced bodyweight moves
AdvancedTricepsRing - 93
Seated Dumbbell Drag Curl
Sit and curl the dumbbells up.
BeginnerBicepsDumbbell - 94
Speed Pull
Boost your power with explosive posterior chain moves.
AdvancedTricepsBarbells - 95
Spider Barbell Curl
Curl with a barbell while bent over to isolate your biceps.
AdvancedBicepsBarbells - 96
Triceps Press Machine
This machine-based press helps strengthen your triceps.
AdvancedTricepsTricep Dip Machine - 97
Triceps Workout
-
AdvancedTriceps - 98
TRX Bicep Curl
Use your body weight to strengthen your biceps.
AdvancedBicepsTRX - 99
V Bar Cable Pushdown
Use a V-bar to target your triceps with this classic cable pressdown.
AdvancedTricepsCrossover Cable - 100
Waiter Curl
This curl variation targets your forearms and upper biceps.
AdvancedBicepsDumbbell - 101
Decline Dumbbell Curl
Do a dumbbell curl on a decline bench to keep your biceps working longer.
AdvancedBicepsDumbbell - 102
Hammer Strength MTS Iso-Lateral Bicep Curl
Machine curls that isolate your biceps using a fixed path.
AdvancedBicepsPlate-Loaded Preacher Machine - 103
Hammer Strength MTS Iso-Lateral Tricep Extension
Use the machine’s structure to keep steady resistance on your triceps.
AdvancedTriceps - 104
One Arm Dumbbell Preacher Curl
Isolate your biceps with a one-arm preacher curl.
AdvancedBicepsDumbbell - 105
One Arm Hammer Strength MTS Iso-Lateral Bicep Curl
This variation lets you strengthen each arm separately.
AdvancedBicepsPlate-Loaded Preacher Machine - 106
One Arm Hammer Strength MTS Iso-Lateral Tricep Extension
This machine extension is optimized for unilateral triceps strengthening.
AdvancedTriceps - 107
One Arm Preacher Curl Machine
Use the machine to work each arm and fix imbalances.
AdvancedBicepsPreacher Curl Machine - 108
Overhead Tricep Extension Machine
Try an overhead triceps exercise that keeps the tension on
AdvancedTricepsOverhead Triceps Extension Machine - 109
Spider Dumbbell Curl
Lean forward to keep tension on your biceps
AdvancedBicepsDumbbell
