Building impressive arms requires a balanced approach to training both the biceps and triceps. While biceps are often seen as the show-stopping muscles of the arms, the triceps make up a larger portion of arm mass, accounting for about two-thirds of the upper arm. Neglecting either muscle group can result in imbalances and limit overall arm size and strength.
For biceps, classic exercises like dumbbell curls and hammer curls are essential. These movements target the two heads of the biceps, promoting size and definition. Triceps training, on the other hand, should include exercises like dips, tricep pushdowns, and close-grip bench presses. These compound and isolation exercises effectively engage the three heads of the triceps, ensuring full development.
Combining bicep and tricep exercises in a single workout can create a highly effective arm day routine. Supersetting exercises, such as alternating bicep curls with tricep dips, saves time and increases intensity, leading to better muscle growth. Incorporating compound movements like pull-ups and push-ups also engages both muscle groups for functional strength and symmetry.
By training both biceps and triceps consistently and with equal attention, you’ll achieve stronger, more proportional arms that not only look impressive but also perform efficiently in daily activities and other workouts.