Killer Arm Workout

This arm workout focuses on hitting every area of the arm: the biceps, triceps and the forearms. It’s recommended to start with your weakest area so you can put the most energy into that body part. Most people tend to have weaker forearms in comparison to their upper arms; in this case they would begin by training the forearms; typically people’s biceps are overdeveloped in comparison to triceps, so they would then move onto triceps and finish with biceps.

bodybuilder training triceps as part of a full arm workout

For this article I will write the workout in that order: Forearms > Triceps > Biceps. To begin you will do four working sets of barbell wrist curls: get a barbell and kneel in front of a flat bench. Do one warm-up set with the empty bar of 20-30 reps, going all the way down to feel a stretch in the forearms and all the way up to fully squeeze the forearms.

Once you have finished warming up, put some weight on the bar, enough so you reach failure by 15 reps; have a 30 second rest and perform your second set to failure again; repeat this until you have completed four working sets to failure. By now your forearms should feel really pumped and full of blood. This is when you move on to reverse EZ-bar curls to hit the other side of the forearms. Again perform one warm-up set with the empty bar, and put enough weight on so you fail by 12 reps; perform four sets to failure with 30 seconds rest between each set.

By now your forearms should be engorged with blood and feel extremely tight; so now is the time to ‘hammer’ them with some hammer curls! Go slightly heavier on this movement, doing alternate repetitions rather than curling both dumbbells up at the same time. Pick a weight which causes you to fail at 10 reps and perform four working sets with one minute rest between each set.

Now is the time to move onto triceps: begin with rope pushdowns. Ensure you are using a full range of motion and twist the wrists outwards at the peak contraction of every rep. Perform one warm-up set and four working sets: aim to put a bit more weight on the stack with each set, starting at 20 reps; by your last set you should fail at 8-10 reps. Now you move onto overhead dumbbell tricep extensions, using the same set scheme as with rope pushdowns: do one warm-up set followed by four working sets with increasingly heavier weights. Ensure you come all the way down on each rep to feel a stretch in the triceps, perform this exercise one arm at a time. Finish off your triceps with incline skull crushers: set the bench to a very slight incline and use the EZ-bar, bringing it down to just behind your head on every rep and perform three working sets with increasingly heavier weights.

Finally we move onto biceps: begin with incline dumbbell curls, again using one warm-up set and 4 working sets; keep the weight the same on each set and only have 30 seconds rest between each one. Ensure you feel a stretch at the bottom of each rep and pump up the biceps to their maximum. Now move onto your last exercise for biceps: standing barbell curls; this can be performed with an EZ-bar or a straight bar: perform four working sets with a light enough weight to allow full contraction at the top of every rep. Ensure you use good form instead of swinging the weights up on every rep. Once this is complete your arms should be totally pumped and you’ll be ready to leave the gym.


  • Bench Wrist Curls – 4 sets of 15 reps
  • Standing Reverse Curls – 4 sets of 12 reps
  • Hammer Curls – 4 sets of 10 reps


  • Rope Pushdowns – 4 sets of decreasing reps
  • Overhead Dumbbell Triceps Extensions – 4 sets of decreasing reps
  • Incline Skullcrushers – 3 sets of decreasing reps


  • Incline Dumbbell Curls – 4 sets of 8 to 15 reps
  • Barbell Curls – 4 sets of 8 to 10 reps

This killer arm workout with give you a fantastic pump and will help you build huge and powerful looking arms. Why not give this workout a try next time you are due to do some arm training?

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