This arm-day combo hits all angles — from bicep peak to tricep thickness. Whether you’re building width or sculpting detail, these 7 moves will leave your arms pumped and sore in the best way possible.
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Exercises + Sets/Reps:
1. Dumbbell Bicep Curl (Alternating)
• 3 sets x 10–12 reps each arm
• Focus on full ROM and squeeze at the top.
2. Dumbbell Bicep Curl (Hammer Grip)
• 3 sets x 10–12 reps
• Builds thickness and hits brachialis.
3. Zottman Curl
• 3 sets x 8–10 reps
• Curl up supinated, rotate at the top, lower down pronated.
4. Dumbbell Reverse Curl (Neutral Grip)
• 3 sets x 12–15 reps
• Focuses on brachioradialis and forearms.
5. Weighted Bench Dip
• 3 sets x 10–12 reps
• Add a plate for more tricep overload.
6. Overhead Rope Tricep Extension (Cable)
• 3 sets x 12–15 reps
• Stretch the long head fully with arms behind your head.
7. One-Arm Cable Tricep Pushdown (Side Leaning)
• 3 sets x 10–12 reps each arm
• Keep elbow pinned and go for a deep squeeze at the bottom.
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