When your wimpy cousin—or granny, or anyone else—asks you to flex your muscles, which muscle do you choose? Of course, you whip that elbow up, crank your pumped biceps for all they're worth, and growl like a beast from some medieval dungeon.

Or do you? If you don't have the size, shape, or confidence you want in your biceps, then do something about it! Train to gain, eat to grow, and commit to the iron lifestyle. If you make training part of your existence, you can't help but transform. Adopt the mantra "I lift, ergo I am," and you will see results.

Use these five tried-and-true workouts from Bodybuilding.com's hallowed forums to build strength and size in your favorite muscles. Follow the path others have forged, and you won't get lost. There are a lot of exercises in this stack you may not be familiar with, so be sure to consult the Exercise Database, for safety and instruction, and to avoid looking the fool in the weight room.

17-INCH BICEPS BLASTER BY STRIVER

Are you afraid of being normal? Then don't be! This deceivingly simple arm workout will hit your favorite muscle group from a range of angles. The creator says his reward for incorporating it consistently were arms that came in at just under 17 inches in circumference.

5 Beastly Arm Routines

Hammer-grip rope curl

Measure yours—flexed, of course!—with a tape at the peak before and after a few weeks under this protocol. The supersets will leave you gassed, so don't expect to move much weight in the skullcrushers and close-grip bench at the end!

17-Inch Biceps Blaster
1
Superset
Seated Dumbbell Curl
4 sets, 12, 10, 8, 6 reps (double dropset on last set)
Dips - Triceps Version
4 sets, 10, 10, 8, 6 reps (double dropset on last set)
2
Superset
EZ-Bar Curl
4 sets, 10 reps
Reverse Grip Triceps Pushdown
5 sets, 12, 10, 8, 8, 6 reps
3
Superset
Cable Hammer Curls - Rope Attachment
4 sets, 12, 10, 10, 8 reps
Triceps Pushdown - V-Bar Attachment
6 sets, 12, 10, 8, 6, 4, 4 reps
4
Cross Body Hammer Curl
4 sets, 10 reps
5
Superset
Incline Barbell Triceps Extension
4 sets, 12, 10, 10, 8 reps
Close-Grip Barbell Bench Press
4 sets, 12, 10, 10, 8 reps

ICING ON THE CAKE BY SIDSCORPIO

This routine is meant to plug into your existing workout using the classic "bis with back, tris with chest" split. You use your biceps heavily in pulling lifts like pull-ups, rows, and even deadlifts, while your triceps play a major role in all manner of push motions, from the bench to the military press.

5 Beastly Arm Routines

Dumbbell lying triceps extension

Start with your big-ticket strength movements, then chase a pump to your heart's content. Take both equally seriously, and you'll see improvement in both your core lifts and your mirror muscles!

Icing On The Cake: Biceps on Back Day
1
Incline Dumbbell Curl
4 sets, 10 reps
2
Hammer Curls
4 sets, 10 reps
3
Close-Grip EZ Bar Curl
4 sets, 10 reps
4
EZ-Bar Curl
5 sets, 12, 10, 8, 8, 6 reps
Icing On The Cake: Triceps on Chest Day
1
Reverse Grip Triceps Pushdown
5 sets, 12, 10, 8, 8, 6 reps
2
Bench Dips
4 sets, to failure
3
Triceps Pushdown
4 sets, 10 reps (angeled)
4
Lying Dumbbell Tricep Extension
4 sets, 10 reps

DON'T FORGET ABOUT BARBELLS BY NO_NRG

It's easy to get lost in the details when it comes to arm training. You use one cable attachment for one head, one for another, and hold your pinky just so while envisioning the precise cuts in your finished sculpture. That's one way. Another is to train arms like you (hopefully) train legs: by moving a heavy barbell first, and then finishing them off with dumbbells until smoke starts coming out of your sleeves.

5 Beastly Arm Routines

Close-grip bench press

Using the logic of "what's good for the bis is good for the tris," this workout uses symmetrical programming to create symmetrical results. Perform the routines on separate days, or as a single routine—your choice! But however you do it, save room for the burning forearm triset after your final arm workout of the week.

Don't Forget About Barbells: Biceps
1
Barbell Curl
5 sets, 15, 12, 7-10 (heaviest set), 8-10, 12-15 reps
2
Hammer Curls
3 sets, 8, 10, 12 reps
3
Seated Dumbbell Curl
2 sets, 10, 12 reps (double dropset on last set)
4
Concentration Curls
1 set, 20+ reps to failure
Don't Forget About Barbells: Triceps
1
Close-Grip Barbell Bench Press
5 sets, 15, 12, 7-10 (heaviest set), 8-10, 12-15 reps
2
Lying Triceps Press
3 sets, 8, 10, 12 reps
3
Bench Dips
2 sets, 10, 12 reps
4
Lying Dumbbell Tricep Extension
1 set, 20+ reps to failure
Don't Forget About Barbells: Forearms
1
Superset
Palms-Up Barbell Wrist Curl Over A Bench
2 sets, 10-12 reps
Reverse Barbell Curl
2 sets, 10-12 reps

ONCE-A-MONTH ARM SHOCKER JOSEF RAKICH

Make no mistake: Big, defined arms get built by following a well-designed program on a regular basis. But it's also helpful to break out of the routine every once in a while, with a full-on assault to shock your muscle in a way that you know will hurt like a mother for days afterward. This program is meant to be indulged in just once a month, and you'll struggle to get your keys out of your pocket afterward.

5 Beastly Arm Routines

Triceps push-down

Feel free to substitute different curl or press variations if you can't hold down all this equipment for 20-plus minutes at a time. But don't feel free to leave anything in the tank afterward!

Once-A-Month Shocker: Biceps
1
Giant Set
Seated Dumbbell Curl
2 sets, 10 reps per arm
Machine Preacher Curls
2 sets, 10-12 reps
Barbell Curl
2 sets, 10 reps
Once-A-Month Shocker: Triceps
1
Giant Set
Close-Grip Barbell Bench Press
2 sets, 10 reps (no rest)
Standing Dumbbell Triceps Extension
2 sets, 10-12 reps
Triceps Pushdown
2 sets, 10 reps

KILLER BICEPS WORKOUT BY AUSTINTIONGCO

Killer! As in, you might die, bro. This 31-set death march of biceps and abs is another once-in-a-while shocker to wheel out when you've got a couple of hours to spare and want to push yourself to your absolute limit. It works even better if you've got a partner with you who is willing to follow it in an "I go, you go" style.

5 Beastly Arm Routines

Single-arm incline curl

This routine follows a reverse-pyramid structure, meaning your final set should be your heaviest. Consider yourself warned!

Killer Biceps Workout
Rest 30-60 seconds between sets
1
One Arm Dumbbell Preacher Curl
4 sets, 10, 6, 6, 6 reps (final set heaviest)
2
Alternate Hammer Curl
3 sets, 20, 20, 12 reps (seated, final set heaviest)
3
Reverse Cable Curl
3 sets, 10, 8, 8 reps (final set heaviest)
4
Seated Dumbbell Curl
3 sets, 8, 8, 6 reps (final set heaviest)
5
Standing Biceps Cable Curl
3 sets, 10, 10, 12 reps (final set heaviest)
6
Alternate Incline Dumbbell Curl
3 sets, 9, 8, 6 reps (final set heaviest)
7
Machine Bicep Curl
3 sets, 10, 8, 6 reps (final set heaviest)
8
Seated Dumbbell Curl
3 sets, 3, 5, 5 reps (negative, final set heaviest)
9
Cable Crunch
3 sets, 20 reps
10
One-Arm High-Pulley Cable Side Bends
3 sets, 20 reps
ErgoBCAA, 30 Servings
ErgoBCAA, 30 Servings
Designed For Athletes Looking To Perform At Their Peak

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