Learn six proven weightlifting arm exercises that target biceps and triceps for visible growth—so you can start building stronger arms today with smart, focused training. Big arms command attention—but they also serve function. Whether you’re pressing, pulling, or lifting, your biceps and triceps help power every upper-body movement.
While compound lifts like bench presses and rows build a foundation, isolation and targeted arm work help you create definition and symmetry. If you’re not training your arms directly, you’re leaving gains on the table.
Let’s break down the six most effective weightlifting arm exercises, backed by biomechanics and training volume principles.
Why Direct Arm Training Matters
To build muscle, you need progressive overload—increased volume, tension, or resistance over time. Compound lifts like chin-ups or close-grip bench press hit arms, but they don’t always offer enough direct time under tension.
That’s where isolation lifts shine. Here’s how the math works:
🧮 More reps × time under tension × intensity = More hypertrophy
Targeted arm exercises allow for full range of motion, better mind-muscle connection, and optimal muscle fiber recruitment.
1. EZ Bar Skull Crushers (Triceps)
Why it works: Stretches and contracts the long head of the triceps more than most presses.
How to do it:
- Lie on a bench with an EZ bar held overhead.
- Bend your elbows, lowering the bar just behind your forehead.
- Extend fully without locking out.
🎯 Trainer Tip: Keep your elbows tight and stable to isolate the triceps.
2. Incline Dumbbell Curls (Biceps)
Why it works: Puts the long head of the biceps on stretch, increasing activation.
How to do it:
- Sit on an incline bench with arms hanging back.
- Curl both dumbbells without moving your elbows.
- Lower slowly to maximize eccentric tension.
⏱ Science says: Eccentric loading contributes to more growth than concentric lifting alone.
3. Cable Rope Triceps Pushdowns
Why it works: Constant resistance from cables hits all triceps heads, especially the lateral head.
How to do it:
- Grab a rope on a high pulley.
- Push down while keeping elbows pinned to your sides.
- Flare the rope ends at the bottom for a full contraction.
💡 Mathematical edge: High-rep cable work increases volume density—more reps in less time.
4. Concentration Curls (Biceps)
Why it works: Isolates the biceps peak, promoting mind-muscle connection.
How to do it:
- Sit on a bench, rest your elbow on your inner thigh.
- Curl a dumbbell up slowly.
- Squeeze at the top, then lower under control.
📏 Fact: Concentration curls showed highest biceps activation in an ACE-sponsored EMG study.
5. Close-Grip Bench Press (Triceps)
Why it works: A compound lift that emphasizes triceps more than chest.
How to do it:
- Use a grip slightly narrower than shoulder width.
- Lower the bar to your lower chest.
- Push straight up, focusing on triceps extension.
🧠 Power tip: Add it early in your workout for heavy overload.
6. Zottman Curls (Biceps + Forearms)
Why it works: Combines a regular curl and a reverse curl in one movement.
How to do it:
- Curl dumbbells up with a supinated grip.
- Rotate palms down at the top.
- Lower slowly with a pronated (reverse) grip.
🔄 Benefit: Trains both biceps and brachialis for full-arm development.
How to Program These Arm Exercises
To build stronger, bigger arms, follow this guideline:
- Train arms 2x per week (split across push/pull or dedicated arms day)
- Volume: 10–16 sets per muscle group weekly
- Reps: Mix 6–8 for strength, 10–12 for size, and 12–15 for endurance
- Rest: 30–90 seconds between sets depending on intensity
Progressively increase volume or resistance each week while maintaining strict form.
Key Takeaway
Smart, specific volume builds better arms.
These six weightlifting arm exercises combine isolation, overload, and muscle activation. Start using them now—track your reps, sets, and rest times—and you’ll notice your arms getting stronger and more defined in just a few weeks.
Subscribe now and get a 14-day free trial workout app for iPhone users.
