The 10 Best Arm Workouts in 2021: Bicep and Tricep Exercises

Fill your muscle-building arsenal with these bi’s and tri’s exercises and workouts

Tired of your T-shirt sleeves blowing in the wind? Well, clicking on this article is your first rep towards building bigger biceps, triceps and forearms. Each of these arm exercises hits maximum muscle fibres to spark the growth you’re after and proves any piece of kit – in the right hands and in the right arm workout – has gun-toting potential to build bigger, thicker arms.

Many people go to gyms with the purpose of getting slim and being healthy, but there are quite a few people who go to the gym to get cut. Arms are one of the main areas that they focus on, and if you are one of those people, then its important that you target exercises that will help reach your goal and not just waste time and energy.

And if you’re wondering why exactly it is that you need to know 11 arm exercises, it’s because if you want to build arms that really pop, you’ll need to hit them from a variety of angles, which is a muscle-building theory that has been confirmed by research conducted by the Department of Health Science and Human Performance at the University of Tampa, Florida.


Your forearm is made up over 20 different muscles. Starting On the outside of your forearm you have a group of extensor muscles that help extend your hands outward as well as side to side and they’re also highly involved in moving your fingers in all different directions. As we circle around to the inside of the forearm, we find the muscles responsible for flexion of the wrist and fingers which primarily help you curl your hands and fingers inward. Going a little deeper we find our pronator and supinator muscles responsible for rotating and turning the hand in and out. Finally we have one of the larger muscles of the forearm the brachioradialis, and this muscle is more involved with flexing at the elbow and moving the entire forearm rather than just the hand. This complex group of muscles is what gives us the ability to move our hands and and fingers in all different directions, and our forearm muscles are involved in almost every single upper body exercise ranging from pullups to lateral raises, and their even invloved in certain lower body exercises like deadlifts, and lunges. So by building them up not only will it help you develop important functions like your grip strength, but your forearms will also grow in size which will help your arms look bigger and fuller even while wearing a long sleeve shirt with rolled up sleeves. So today I want to go over 11 of the best exercises you can do to target and develop your forearms. 

Below, we present a detailed ‘how to’ that’ll ensure you complete each rep with perfect form and explain the specific benefit of each exercise – helping you pick the perfect combination for every goal. Say hello to your new strong arm tactics.

So, here are 11 effective arm workouts that are sure to bulk up those guns!

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