5 Arm Exercises for Sculpted Biceps & Triceps

Whether you’re a man or a woman you have very likely been on a quest for beautiful sculpted arms. Finding the right arm exercises to help you sculpt your biceps and triceps so you can show off your arms without shame can be difficult, but not impossible. With a little hard work and regularity you can flex your muscles in tank tops and strapless dresses.

Keep reading to find out which arm exercises will give you sculpted biceps and triceps!

(Think of non-traditional arm exercises to help you sculpt!)

Sets & Reps

Two of the most important things you must remember about strength training exercises are sets and reps. These are two factors that influence the effectiveness of arm exercises the most. If you do too few sets and reps then you won’t get the results you want, which is sculpted biceps and triceps. Too many sets and/or reps and you will need a longer recovery period which may mean a longer gap between strength training sessions.

For the best results limit the sets of your arm exercises to 2 or 3 and your reps between 12 and 16 per set. Be sure to rest in between sets, but the length of your rest time will depend on your strength training goals, according to a 2009 report in the journal Sports Medicine.

Arm Exercises Movements

Another important factor that you should keep in mind as you do arm exercises to sculpt your biceps and triceps is the integrity of the movements. In order to maximize the effectiveness of each of these exercises you must perform the movements correctly. Proper movements can help to avoid injury as well as to help you get the results you want.

Maintain proper form and make sure to breathe through each motion. Inhale through starting position and exhale through each motion. Do not overextend your arms because it can result in back or muscle injury. Also avoid swinging your arms through each motion, squeeze the muscle instead to lift the weights.

1. Lying Triceps Extension

The lying triceps extension is a great way to sculpt your triceps while also improving arm strength. Just make sure that you don’t swing your arms as you bring the barbell up. An injured back can sideline your arm exercises for weeks, even months.

What You’ll Need: bench and barbell with desired weights.

To perform lying triceps extensions lie down on the bench. Hold the barbell in your hand using an overhand grip. Starting position is with barbell over forehead with arms extended, but not overextended.

(Be sure to breathe to avoid swinging and early exhaustion.)

Bend your elbows to lower the barbell. Just as the barbell gets close to your head, move elbows back just enough so that the bar clears around your head, then extend arms and return to starting position. Repeat this movement 12 to 16 times per set.

2. Concentration Cable Curls

Cables are a great way to sculpt muscles without a lot of exercise equipment, and the good news is that there are now many cables available at retail stores for home use. Resistance bands may also work, but if you already have a gym membership then you can use the cables.

What You’ll Need: Cables or resistance band, bench or chair.

To do concentration cable curls you will need to be facing the cable or resistance band while seated. Your legs should be apart with the elbow of the active arm resting solidly on the inner thigh. This will always be your starting position as you complete each repetition.

Grab the handle or stirrup and pull the cable or band to the shoulder until bicep is fully flexed. Lower your hand until the arm is extended. Repeat each repetition in the set before switching to the other arm. Only when both arms have been completed is the set complete.

3. Triceps Dips with Lever

If you’re still building your arm strength then you’ll love simple arm exercises like triceps dips with lever that don’t require you to lift the weight of your body. Unlike traditional dips, triceps dips with lever allow you to remain seated, which provides a more intense triceps workout so you get more sculpting.

What You’ll Need: Lever chest dip machine (available at most gyms).

Sit on the chest dip machine with your back resting against the back pads. Place handles in the narrowest position allowable for you to still access them without discomfort. This is your starting position, so remember to always begin the next repetition in this position.

(Maintaining proper form is key to effective triceps dips with lever.)

To perform these dips grab the handles with your elbows facing behind you. Push the levers down and allow the bar to rise up until your shoulders are slightly stretched. If you have gone too far, your shoulders will be sitting uncomfortably around your neck.

4. Incline Bicep Curl

When it comes to arm exercises for the purpose of sculpting you can’t forget to add in variations of basic exercises. This variation of the bicep curl is a great way to strengthen and sculpt the biceps, while also allowing for a change during your arm workout routine.

What You’ll Need: Incline bench and dumbbells.

Begin the incline bicep curl leaning face down on an incline bench. Your shoulders should be near the top of the bench. Straddle the bench or rest on your knees, simply choose the position that is most comfortable for you. Grab dumbbells in an underhand grip with your palms facing outward. This is your starting position.

Lift dumbbells toward your face until your biceps are flexed then lower until you arms are extended. Repeat for the desired amount of repetitions and sets.

5. Squash/Racquetball/Tennis

Ok so technically none of these activities aren’t arm exercise per se, they each provide a killer arm workout that will sculpt both biceps and triceps. In addition to being a great way to burn calories, playing squash, racquetball or tennis allows you to evenly work your arm muscles. Whether you play these sports or simply practice with a ball machine, forehand swings will help sculpt your biceps while the backhand will work your triceps.

All you’ll need is the right racquet and balls and you’re ready for a fun set of arm exercises to give you the sculpted arms you’ve always wanted.

Now that you’re ready to start performing arm exercises to sculpt your biceps and triceps, it’s time to start adding more protein to your diet to help repair those muscles. Get off the junk food and start on the health food.