When it comes to upper-body training, bicep and tricep workouts are often at the center of most people’s routines. Whatever you’re exercise goals, there’s no denying the appeal of strong and functional arm muscles.
Despite this, most people fail to train their arms effectively. Bicep curls and pushdowns are great exercises — we’ve even included them as part of our workout routine. However, the biceps and triceps are made up of different muscle heads. With this, a well-organized training approach is required to hit all of them.
In this article, we’ve discussed the best bicep and tricep exercises in detail and how to correctly program them. Following this, we’ve provided you with some foundational knowledge regarding arm anatomy and the benefits of working your arms.
Best Bicep And Tricep Exercises
These are the top 8 bicep and tricep workouts to focus on in 2025:
- Dumbbell Skull Crusher.
- Dumbbell-Concentration-Curl.
- Dumbbell Bicep Curl.
- Dumbbell Cross-Body Hammer Curl.
- Cable Reverse-Grip Tricep Pushdown.
- Dumbbell Single-Arm Tricep Extension.
- Dumbbell Preacher Curl.
- Triceps Dip.
We’ve organized them so they work each of the main muscle heads and cover a wide range of exercise goals. Whether you’re performing a beginner arm workout or an advanced mass-building routine, we’ve got you covered.
8 Biceps And Triceps Workouts
The bicep and tricep exercises below have been organized to work each head of both muscle groups. Feel free to switch the exercise order according to your preference.
Dumbbell Skull Crusher
The dumbbell skull crusher is an isolation-type exercise that works all three tricep heads. True to its name, it involves bringing the weights close to your skull in a controlled manner.
As it works all three tricep heads, it builds tricep mass, improves lockout strength, and helps with elbow function. Start with it first for a great tricep exercise.
How To Do
- Sit on a flat bench with a pair of dumbbells on your knees, using a neutral grip.
- Lie down with your head and back against the pad. Bring the dumbbells to directly above chest height with your arms extended and elbows in.
- Exhale and engage your core. Bend at both elbows to bring the dumbbells down past the top of your head.
- Pause at the bottom position. Inhale while bringing the dumbbells back to the start. Keep your arms in the same position, bending at your elbows.
Tips
- Keep your back and glutes against the pad at all times to limit lower back strain.
- Ensure your elbows are tucked in for targeted muscle development.
- Your head should be facing forward throughout.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Concentration Curl
The dumbbell concentration curl is a great isolation-type exercise to target the biceps short head. As the name suggests, you bring your head closer to the curl movement, like you’re concentrating.
The secondary movers include the biceps long head, brachialis, brachioradialis, and wrist flexors. With this, it provides a good elbow flexor workout.
How To Do
- Sit on the edge of a flat bench with your legs wider than shoulder width and back neutral.
- Hold a dumbbell in one hand and place the same elbow against the inside of your thigh. Ensure your arm is extended with your palm facing inwards.
- Exhale and engage your core. Flex your elbow to curl the weight upwards.
- Briefly pause at the top position while squeezing the bicep.
- Inhale while bringing the dumbbell back down to the starting position under control
Tips
- Use a slightly wider than shoulder-width stance to maintain stability.
- Engage your core throughout to limit lower back stress.
- Keep your head facing down toward the dumbbell to prevent neck strain.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Bicep Curl
The dumbbell bicep curl has long been a staple among gymgoers as a bicep-building exercise. At its core, it uses a simple elbow flexion movement with your hands by your sides.
It works both bicep heads alongside the wrist flexors and extensors. It’s good for beginners and great for building muscle and improving strength.
How To Do
- Stand with your knees slightly bent, feet hip-width apart.
- Hold a dumbbell in each hand with your arms extended, palms facing forward.
- Exhale and brace your core. Bend both elbows and curl the dumbbells to shoulder height.
- Briefly pause at the top position. Inhale while bringing them back to the start.
Tips
- Keep your chest up and head facing forward throughout. This limits potential lower back strain.
- Your elbows should stay tucked into your sides for targeted muscle development.
- Maintain a slow and controlled movement pattern throughout.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Cross-Body Hammer Curl
The dumbbell cross-body curl uses the same elbow action as the dumbbell bicep curl. However, it differs in its movement pattern, allowing targeted muscle activation.
Because it uses a neutral hammer grip, it targets the brachialis and brachioradialis alongside both bicep heads. Whilst not technically classed as part of the bicep, these are key elbow flexors that help with overall bicep thickness and, therefore, appearance.
How To Do
- Stand with your feet hip-width apart and knees slightly bent.
- Hold a pair of dumbbells with your hands by your sides. Your palms should be facing inward.
- Exhale and brace your core. With your arms by your sides and elbows in the same position, bring one dumbbell across your body up to chest height.
- Briefly pause at the top position.
- Inhale and bring the dumbbell back down to the start position under control.
- Repeat with the other arm.
Tips
- Ensure a hip-width stance with the dumbbells by your sides to maintain stability.
- Curl the dumbbells up to chest height using a normal range of motion.
- Keep your arms by your sides as you curl. Only your elbows should move.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Reverse-Grip Tricep Pushdown
The cable reverse-grip tricep pushdown combines the foundational pushdown movement with a reverse bar grip. This exercise primarily targets the triceps medial heads, with the long and lateral heads as secondary movers.
Because of this, you get an exercise that promotes well-rounded tricep development. Using the cable machine offers resistance throughout the full range of motion.
How To Do
- Attach a straight bar to a high anchor point on a cable pulley machine.
- Stand facing the machine with your feet shoulder-width apart and knees slightly bent.
- Grip the bar in an underhand grip with your palms facing up.
- Exhale and engage your core. Push the bar down by extending your elbows until they’re straight at the bottom.
- Briefly pause at the bottom position. Inhale and slowly return to the starting position.
Tips
- Stand directly under the cable anchor above you. This helps to keep a straight movement path.
- Ensure your elbows stay tucked in throughout.
- Keep your chest up and head facing forward. Avoid hunching over at any point.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Single-Arm Tricep Extension
The dumbbell single-arm tricep extension involves an overhead elbow extension movement. It targets the triceps long head alongside the lateral and medial tricep heads. The secondary movers include the deltoids and latissimus dorsi.
It preferentially targets the long head using one arm at a time. Therefore, it improves tricep size and helps to work on muscular imbalances.
How To Do
- Set up on the edge of a flat bench with your legs wider than shoulder-width apart.
- Bring a dumbbell to shoulder height with one arm fully extended overhead. Your other arm should be on your hip.
- Exhale and engage your core. Using a neutral grip, bring the dumbbell behind your back while keeping the same elbow position.
- Pause briefly at the bottom position.
- Inhale while bringing the dumbbell back to the starting position.
- Switch arms as needed.
Tips
- Keep the non-working arm on your hip. This helps to maintain balance.
- Engage your core throughout to avoid excess lower back stress.
- Avoid rotating your torso as you press the dumbbell overhead.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Preacher Curl
The dumbbell preacher curl uses the same elbow flexion motion as a traditional dumbbell bicep curl. However, the preacher bench eliminates possible shoulder involvement, providing targeted bicep isolation. Using your arms independently with two separate dumbbells also helps to work on muscular imbalances.
The biceps short head works as the primary elbow flexor. The secondary movers include the biceps long head, brachialis, and brachioradialis.
How To Do
- Adjust the preacher seat so your chest is level with the pad.
- Sit on the seat with a dumbbell in each hand. Place both arms against the pad. Extend both elbows so the dumbbells are straight in front of you.
- Exhale and engage your core. Curl both dumbbells towards your shoulders.
- Pause briefly at the top position, squeezing both biceps.
- Inhale and lower the dumbbells back to the starting position.
Tips
- Set the seat up so your feet are comfortably on the floor and your arms are against the pad.
- Don’t let your arms come off the pad as you curl. If this happens, lower the weight.
- Focus on contracting your biceps at the top of the movement to increase muscle engagement.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Triceps Dip
The triceps dip is a classic tricep-building exercise that forms the basis of many functional arm-building programs. It works all three heads of the triceps, as well as the abdominal head, anterior deltoid, and trapezius.
The triceps dip is great because it provides a challenging elbow extension exercise. It improves pushing strength using a functional movement pattern. Alongside this, it requires core stability to keep your body stable.
How To Do
- Stand in front of a pair of parallel dip bars.
- Step onto a raised platform and grasp a dip bar with each hand. Ensure you’re facing the front with your palms down.
- Exhale and engage your core. Extend your arms so you’re supporting your weight on your hands.
- Bend at your elbows to slowly lower yourself down. Continue until your arms are parallel to the ground with your elbows at 90-degree angles.
- Pause briefly. Inhale and push yourself back to the starting position.
Tips
- Keep your chest up and head facing forward throughout. This prevents forward lean and lower back strain.
- Use a box or raised surface if needed to assume the starting position.
- Cross your feet together to maintain balance.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Bicep And Tricep Workout Routine
The five exercises we’ve picked below represent the best ones to perform as part of a well-organized routine. Change the sets and reps according to your exercise goals.
| Exercise | Sets x Reps |
| Dumbbell Bicep Curl | 3–4 sets x 8–10 reps |
| Dumbbell Skull Crusher | 3–4 sets x 8–10 reps |
| Dumbbell Preacher Curl | 3–4 sets x 8–10 reps |
| Triceps Dip | 3–4 sets x 8–10 reps |
| Cable Reverse Grip Tricep Pushdown | 3–4 sets x 12–20 reps |
Anatomy Of The Biceps
Your biceps brachii are located at the front of your upper arms, going from your shoulder blades to your forearms. They’re made up of two main muscle heads that vary in location and function. These are your biceps short head and biceps long head.
Biceps Short Head
The biceps short head is the inner part of your biceps brachii muscle. It originates from your humerus, or upper arm bone, and inserts into your ulna, or forearm bone. Your biceps brachii plays active roles in flexing your elbow, rotating your forearm inward, and stabilizing your shoulder.
Out of these movements, its principal role is to perform elbow flexion. This means bending your elbow to bring it closer to your body.
The activation of your biceps short head depends on the exercise movement pattern. Short head bicep exercises can be performed to target it.
When your elbow is flexed between 50 degrees and 90 degrees, the biceps show the biggest maximum voluntary contraction. This is a measure of how hard the muscle is working. Studies examining this have shown approximate figures of 20% to 25% %MVC.
For most of the exercises listed above, this happens during the second half of the curl. This is when you squeeze at the top of the movement.
Biceps Long Head
The biceps long head is the outer portion of your biceps brachii muscle. Like the short head, it originates from your humerus and inserts into your ulna. True to the name, it’s longer than your biceps short head.
Alongside your short head, its primary function is elbow flexion. It also helps to perform shoulder abduction and inward rotation. This means bringing your arm away from you and turning it towards your body.
Because the long head is on the outer side, using a narrow grip for any of the exercises above will provide a bigger stimulus. These can be done alongside other long-head bicep exercises.
Expert tip
For a bigger muscle-building stimulus, squeeze your biceps at the top of the movement.
Anatomy Of The Triceps
Your triceps brachii are located at the back of your upper arm, directly opposite your biceps brachii. They make up almost two-thirds of your upper arm, making them an important part of your arm training.
They’re made up of three main muscle heads that also differ in location and function. These are your triceps lateral heads, triceps medial heads, and triceps long heads.
Triceps Lateral Heads
The lateral head is located on the outside of your upper arm. It originates from your humerus and inserts into your ulna.
Its primary function is to perform elbow extension, or straightening your arm. This is the opposite movement to elbow flexion, primarily performed by the biceps brachii.
No matter the position of your arms, when you’re extending your elbow, your triceps are the primary mover. This goes for each of the tricep exercises listed above.
Your triceps lateral head is only significantly active when working against resistance. This means it doesn’t play much of a role during normal elbow movement.
Triceps Medial Heads
The medial head is located underneath your lateral and long heads. It also originates from the humerus and insets into the ulna.
It primarily functions to extend your elbow, the main movement patterns in the tricep exercises above. Unlike your lateral and long heads, the medial head is active in all forms of elbow extension.
When your arms are elevated to 90 degrees, your medial head shows the highest activation rate. At 60 degrees of elbow flexion, the maximum voluntary contraction is approximately 15%.
What this means is that when performing the dumbbell skull crusher, your medial head will be the most active at this point.
Triceps Long Heads
The triceps long head is above your medial head and beside your lateral head. It originates from your scapula, or shoulder blade, and inserts into your ulna.
As it crosses multiple joints, it plays a primary role in elbow extension and shoulder stabilization. That means that in the tricep exercises above, the triceps long head helps keep the correct movement path.
Benefits Of Tricep And Bicep Workouts
Pairing your bicep and tricep exercises together has several useful benefits. When done correctly, these extend to different aspects of your health. We’ve discussed the main three below.
Builds Muscles
Building muscle, also known as hypertrophy, requires the manipulation of different resistance training variables. Of these training variables, training volume is identified as the main determinant. This refers to the amount of work performed over a given period.
Bicep and tricep workouts perform opposite movement patterns. Because of this, the possibility of overtraining is vastly reduced. This allows you to perform more training volume in a shorter time period when pairing exercises together.
With this, bicep and tricep workouts are a great way to build muscle in your upper arms. Use the exercise guides above to get the right muscle-building stimulus.
Improves Bone Health
Resistance training is well-known to improve bone health when regularly performed as part of your exercise routine. Working against resistance puts stress on your bones and surrounding structures, such as your joints. This stimulates bone-forming cells, leading to their increased activity.
The result is stronger, denser bones. These can then better withstand the demands of exercise and daily activity. With stronger bones, conditions such as osteoporosis and osteoarthritis can be improved.
Bicep and tricep workouts are a great way to provide this bone-building stimulus. They’re fairly easy to perform and complement each other well if you’re looking to increase volume.
Expert tip
If you experience bone or joint pain, stop exercise immediately. Seek the help of a qualified healthcare professional.
Enhances Strength
To enhance strength, the training you do needs to provide a big enough resistance stimulus. When doing this, your muscles adapt to the old stimulus to deal better with it next time around. It’s the body’s adaptive way of improving — something that makes the human body so great.
This means that the training you do needs to be at the right intensity. This allows you to progressively overload the muscles you’re working, in this case, the biceps and triceps.
Most upper body strength-based movements involve your bicep and tricep muscles to some degree. The bench press requires your triceps to perform the lockout, and the barbell row requires your biceps to stabilize the bar.
Therefore, strengthening these muscles with bicep and tricep workouts can build strength in these movement patterns. This can lead to improved performance which means a higher intensity for enhancing strength.
Tips To Keep In Mind
- As a beginner, you should spend at least a year building a solid training foundation. Following this, you can progress to specific workouts that focus on certain body parts. In the beginning stage of training, your arms will get an adequate stimulus when performing your compound lifts.
- This doesn’t mean to say you shouldn’t perform bicep and tricep workouts at this stage. It means that your main focus should be on developing foundational movement patterns first. Once this training is completed, add these workouts while considering the rest periods between muscle groups.
- When programming your bicep and tricep workouts, think about the muscles you’re working. Your biceps are made up of two muscle heads, and your triceps are made up of three. To properly develop them, you need to train each muscle head.
- When considering the set and rep ranges for each exercise, you don’t need to stick to one goal all the time. If you’re training for hypertrophy, feel free to add some endurance rep ranges at the end. The main thing is that the majority of your training uses your primary goal’s rep range.
Conclusion
Whatever your training goal, bicep and tricep workouts can help you accomplish it. The eight exercises we’ve chosen above represent some of the best ones to perform. Follow the form guides and tips to ensure proper practice and prevent injury.
Frequently Asked Questions
You should base the frequency of your arm workouts on the amount of time your muscles need to recover. Allow at least 48–72 hours between each session.
Bicep and tricep workouts are suitable for most populations. However, due to the increased stress in these areas, older populations and those with elbow or wrist injuries should seek medical guidance first.
Perform bicep and tricep workouts according to your training goals and recovery periods. Two sessions a week are adequate for most goals.
The biceps and triceps perform opposite movement patterns, meaning they work opposite muscle groups. Because of this, they are great to pair together while limiting the chances of overtraining.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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