Best bicep and tricep workout for big strong defined arms man gym dumbbell curl strength

Build big and defined arms with the best bicep and tricep workout

Build big, strong and athletic arms to be proud of with this best bicep and tricep workout, created by New Body Plan fitness director Joe Warner

Big, bulging biceps and thick, defined triceps are top of most men’s better-body wishlist. So why do so many guys fail to build the impressive arms they want? Basic mistakes are to blame, including ego-driven lifting, sloppy form, and only ever doing the same moves. But now you can buck the trend and build the bigger, stronger and more defined arms you want with my tried-and-tested seven-move session!

Your complete guide to building bigger arms

How to do the best bicep and tricep workout

This is a seven-move session split into two straight sets, one triset and one superset. Do the straight sets, then moves A, B and C of the triset, only resting at the end of each set. Finish with moves A and B of the superset.

Expert bigger arms advice

Always focus on form! During each rep really focus on your biceps or triceps muscles flexing and stretching to move and manage the weight. Why? The greater your focus on the muscle working, the bigger these muscles grow! And that’s the key to the best bicep and tricep workout doing what it’s supposed to!

Close grip bench press tips for a bigger and stronger chest

Find your perfect fat-loss plan!
Take the New Body quiz!

The best bicep and tricep workout

1 Underhand lat pulldown

Sets 4 
Reps 8 Rest 90sec
Hold the bar with a underhand, shoulder-width grip then sit on the seat with your thighs secured under the pads. Your arms should be fully straight and extended above your head. Using your biceps and upper back muscles, pull the bar straight down to just below chin height – you don’t need to go any lower than that. Hold this position for a second, then slowly return to the start position until your arms are again fully straight. Begin the next rep immediately. Do 8 reps, rest for 90 seconds, then repeat for a total of four sets.

2 Narrow-grip bench press

Sets 4 
Reps 8 Rest 90sec
Lie flat on a bench and hold the bar with an overhand, shoulder-width grip. Lift the bar out of the rack so your arms are fully straight. Slowly lower the bar down to your chest at nipple-height, keeping your elbows tight to your sides, then press it back up to the start. Do 8 reps, rest for 90 seconds, then repeat for a total of four sets.

How to lose weight fast!

3A Incline biceps curl

Sets 3 
Reps 10 Rest 0sec
Sit on an incline bench holding a dumbbell in each hand with a palms-forward grip and your arms fully straight. Keeping your feet planed on the floor and your elbows tight to your sides, curl the weights up to shoulder height. Pause and squeeze your biceps in this top position, then slowly lower the dumbbells back down to the start position. Do 10 reps then go straight into move 3B.

3B Hammer curl

Sets 3 
Reps 10 Rest 0sec
Stand tall holding a dumbbell in each hand with a neutral grip (palms facing your side) and straight arms. Keeping your abs tight and elbows at your sides, curl the dumbbells up to shoulder height. Pause and squeeze your biceps in this top position, then slowly lower the weights back down to the start position. Do 10 reps then go straight into move 3C.

3C Spider curl

Sets 3 
Reps 10 Rest 90sec
Lie chest first on an incline bench holding an EZ-bar with a shoulder-width underhand grip and straight arms. Keeping your chest against the bench, bend your elbows to curl the bar up towards your chest. Pause and squeeze your biceps in this top position, then slowly lower the bar back down to the start position. Do 10 reps, rest for 90 seconds, then repeat this triset a total of three times.

The chest and tricep workout for a broader chest and bigger arms

4A Cable triceps extension


Sets 3
 Reps 8 Rest 0sec
Stand with your back to the cable machine holding a double rope handle, attached to the low pulley, behind your head with both hands. Keeping your chest up and back straight, raise up your hands until your arms are fully straight, then slowly reverse the movement back to the start. Do 8 reps then go straight into move 4B.

4B Triceps pushdown

Sets 3 
Reps 12 Rest 90sec
Stand facing the cable holding a double rope handle, attached to the high pulley, in both hands with a palms-facing grip. Keeping your chest up and elbows at your sides, press your hands down until fully straight, then slowly reverse the move back to the start. Do 12 reps, rest 90 seconds, the repeat the superset twice more to complete the session.

Find your perfect fat-loss plan!
Take the New Body quiz!

The best way to get six-pack abs – your questions answered!

How to increase testosterone levels naturally and quickly

The 10 best supplements for men

How to get rid of back fat

New Body Plan uses cookies to improve your experience on our site. For more information see our privacy and cookie policy. Accept Cookies Decline Cookies