Biceps and Triceps Workout at Gym (The Ultimate Guide w/PDF)

Everyone loves to have sizeable and toned arms, but achieving them requires proper training and diet.

The proper training includes compound and isolation exercises that target each head of the biceps and triceps and promote muscle growth.

I’ve shared an ultimate guide about biceps and triceps training in this article. It includes various exercises, workout routines, and tips for increasing muscle growth.

This guide is great for all gymgoers who want to put on muscles and build defined arms.

I’ve also attached a pdf of this guide, so you can download and keep it handy.

The Ultimate List of Arm Exercises to do in the Gym

No.	Triceps	Biceps
1	Close Grip Bench Press	Chin-Ups
2	Parallel Bar Dips	Barbell Curl
3	Triangle Pushup	Incline Dumbbell Curl
4	Barbell Skull Crusher	EZ Bar Curl
5	DB Overhead Extension	Concentration Curl
6	Rope Pushdown	Preacher Curl
7	Dumbbell Kickback	Hammer Curl
8	Reverse Grip Pushdown	Cable Curl
9	Incline Cable Overhead Extension	Reverse cable Curl
10	Bench Dips	Barbell Drag Curl
11	Standing Overhead Barbell Triceps Extensions	Underhand Inverted Row
12	Cable Triceps Forward Extension	DB Crossover Curl
13	Dumbbell Floor Press	Lie Prone Incline Barbell Curl
14	Cable Tricep Kickback	DB Zottoman Curl
15	Single-arm DB Overhead Extension	Dumbbell Twisting Curl

Here’s a PDF of these exercises.

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Can You Train the Triceps and Biceps Together?

Yes, you can do triceps and biceps workouts on the same day. Training them together helps develop burly and defined arms.¹ The Science Of Arm Training: Arm Workouts – Bodybuilding

When you train your biceps and triceps at the same time, vary your exercises and rep ranges to target both muscle groups effectively.

For example, you might start your workout with compound exercises like bar dips, chin-ups, and triangle pushups. Then, you can move on to isolation exercises like incline dumbbell curls, concentration curls, and tricep extensions to target each muscle group more specifically.

In general, it’s a good idea to train your larger muscle groups first (in this case, your triceps) before moving on to smaller ones (like your biceps). This can help you maximize your overall workout intensity and avoid fatigue that could limit your performance in later exercises.

5 Best Compound Exercises for Biceps and Triceps to do at Gym

Compound exercises work on multiple muscles simultaneously and stimulate the release of testosterone and growth hormone, which ultimately helps increase strength and mass.

You can do many compound movements to forge your biceps and triceps at the gym.

Here are the five best ones you can integrate into your training program.

1. Close Grip Bench Press
2. Parallel Bar Dips
3. Triangle Pushups
4. Chinups
5. Pull-ups

1. Close Grip Bench Press

Difficulty	Target Muscles	Equipment Needed
4/10	Pecs, Triceps & Delts	EZ Barbell/Smith Machine

The close grip bench press is one of my favorite tricep exercises that help me develop sculpted triceps.

It activates the chest, anterior deltoid muscles, and the long triceps head and builds a firm torso. ²The Close-Grip Bench Press – Strength and Conditioning Journal

It is suitable for all fitness levels, from beginner to intermediate.

You can do it on push day to train your triceps along with your chest and shoulders.

Steps to perform a narrow grip bench press on a smith machine:

1. Set the bar to an appropriate height and weight, deepening your strength.
2. Lie supine on a flat bench with your feet firmly on the floor and your chest underneath the bar.
3. Grab the bar firmly with your hands hip-width apart.
4. Brace your abdominal muscle, and lower the weight until the bar hovers above your chest. That’s the start.
5. Inhale and then press the bar upward until your elbows are fully extended. And then lower the bar as you exhale to return to the start. That’s one rep!
6. Do three to four sets of 6 to 10 repetitions each.

Pro Tips:

• Keep your head, shoulders, and buttock remained on the bench throughout the movement.
• Keep your elbows tucked at the sides of your body and avoid them flaring out during the exercise.
• Focus on contraction in your triceps so that you can hit your muscles effectively.

2. Parallel Bar Dips

Difficulty	Target Muscles	Equipment Needed
5/10	Pecs, Triceps & Delts	Dip Station

The second exercise you’d be doing is Parallel Bar Dips.

Parallel bar dip is also a compound workout that works on the triceps, pecs, shoulder, and biceps.

It is an excellent bodyweight exercise that helps build foundational strength and sculpt triceps.

Steps to perform a parallel bar dip:

1. Grab the handle of the bar dip machine.
2. Hoist yourself up until your arms are straight and your feet off the floor.
3. Keep your elbows straight and locked, and maintain an upright posture. That’s the start.
4. Inhale as you lower your body by bending your elbows. Let your elbows flare out to the sides.
5. Once you cannot go lower, press through your arms to pull your body into the starting position or until your elbows are fully extended, and exhale. You’ll feel the contraction in your triceps. That’s one rep.
6. Do three sets of 6-12 reps each with a 1-2 minute rest between sets.

Pro Tips:

• You can use a weighted dip belt, vest, or backpack to do weighted dips.
• Slightly lean your body forward as your lower yourself during the movement.

3. Triangle Pushups

Difficulty	Target Muscles	Equipment Needed
5/10	Chest and Triceps	None

Diamond or triangle pushup highly stimulates the triceps muscle. It helps develop solid and toned arms, as shown in an electromyographic (EMG) analysis published by the American Council of Exercise. ³ACE Study Identifies Best Triceps Exercises – American Council of Exercise

The best thing about this exercise is you can do it anywhere you like, at home or the gym. It requires only your body weight and a tiny space where you can lie.

Steps to perform a triangle pushup:

1. Sit on your knees, and place your hands in a triangle or diamond shape on the floor in front of you.
2. Get into an “up” position of a pushup with your arms straight below your chest and toes on the floor.
3. Keep your body straight from head to heels. That’s the start.
4. Bend your elbows and lower your body toward the ground until your chest nearly touches the floor.
5. Press your hands into the ground to extend your elbows completely; now you’re in the starting position. You’ll feel the stretch in your triceps when you extend your arms. That’s your one repetition.
6. Do two to three sets of as many repetitions as you can.

Pro Tips:

• You can use a backpack or weight plate on your back for weighted triangle pushups.
• Do not let your elbows flare outward if you’re building your triceps.
• Don’t rush. Perform each repetition in a controlled fashion, squeezing your triceps during the movement.

4. Chin-ups

Difficulty	Target Muscles	Equipment Needed
4/10	Back and Biceps	Pullup Bar

The chin-up is a great exercise to smoke your biceps gains. It requires you to lift your entire body using your arms strength and create greater activation in the bicep muscles.

The movement also engages back and core muscles and helps build a muscular trunk.

To increase your biceps mass, it’s best to do chin-ups before doing barbell or dumbbell curls.

Steps to perform a chinup:

1. Grab the pull-up bar with your hands slightly shorter than shoulder-width apart, palms under the bar.
2. Let your body hangs with your arms straight.
3. Keep your core tight and inhale as you pull yourself up until your chin reaches the bar. Your biceps will engage when you pull yourself.
4. Hold for a moment, and then extend your arms to lower your body. That is one repetition.
5. Depending on your strength, do as many reps and sets as you can.

5. Pull-ups

Difficulty	Target Muscles	Equipment Needed
7/10	Back and Biceps	Pullup Bar

The pull-up is slightly more challenging than the chinup because of its grip and width between your hands.

It hits multiple muscles at once, primarily the back and biceps, and increases your pulling strength.

Steps to perform a pull-up:

1. Hang on to the bar with your hands slightly wider than shoulder-width apart and palms over the bar.
2. Brace your core and pull yourself up until your chin is close to the bar.
3. Pause for a moment, feel the contraction in your biceps and lats, then extend your arms and repeat.
4. Aim for three sets of eight to 12 reps.

Top 10 Isolation Gym Biceps and Triceps Exercises for Mass

The biceps and triceps are tiny muscles that require specific training to stimulate them and improve their symmetry; that’s where the isolation exercises are helpful.

The isolation exercises help target specific muscles, allow you to work more on your weaker sides, and help fix strength and muscle imbalance.

You can combine isolation exercises with compound movements to build burly arms.

1. Barbell Skull Crusher

Difficulty	Target Muscles	Equipment Needed
5/10	Triceps	EZ Bar and Adjustable Bench

The skull crusher is also known as the lying triceps extension and French press.

It is basically an isolation workout that specifically strengthens and tones the triceps brachii.

You can do this exercise on both an incline and flat bench, and you can do which suits you more.

How to do barbell skull crusher on a flat bench:

1. Depending on your strength, grab an EZ bar and put it into the appropriate weight.
2. Holding the bar in your hand, lie on your back on a flat bench. Keep your feet flat on the floor and your arms directly over your forehead.
3. Keep your as close as possible to your ears and lock them, so your upper arms won’t move back and forth from their position during the movement. That’s the start.
4. Keeping your core tight, slowly lower the weight behind your head, and then focusing on your tricep muscles, extend your elbows fully. That’s one rep.
5. Aim for three sets of 10 to 12 reps.

Pro Tips:

• Use weights that you can safely handle.
• Keep your elbows as close as possible to your ears to ensure the triceps get the maximum contraction. Because flaring elbows outward may put some stress on your shoulders.
• Perform each rep in a controlled fashion.

2. Overhead Triceps Extension

Difficulty	Target Muscles	Equipment Needed
4/10	Triceps	Dumbbell

The overhead triceps extension helps specifically target the lateral triceps head.

You can perform this exercise in several ways using a dumbbell, barbell, or cable.

It is best to do them alternatively on different days.

Steps to perform an overhead tricep extension with a dumbbell:

1. Get a heavier dumbbell and grab its head firmly with your hands.
2. Sit on a flat bench with your feet flat on the ground.
3. Bring the dumbbell behind your head by bending your elbows. And keep your elbows as close as to your ears. This is your starting position.
4.  Extend your elbows until your arms are fully straight overhead. You’ll feel the stretch in your triceps muscle. That’s one rep.
5.  Depending on your strength, do as many reps and sets as you can.

3. Rope Pushdown

Difficulty	Target Muscles	Equipment Needed
3/10	Triceps	Cable Pulley Machine

The pushdown is one of the basic exercises you can do to tone your rear upper arms in the gym.

It allows you to work on your triceps precisely and help you build strong and toned arms.

How to do rope push-down:

1. Anchor the rope to the cable machine and set it to an appropriate height. And depending on your strength, use the weight.
2. Grab the rope firmly with a neutral grip and stand 10-12 inches away from the machine with your face facing the machine.
3. Slightly bend your knees, lean your torso forward, and keep your arms in front of your body. That’s the start.
4. Push the rope down until your elbows are fully extended and the triceps are engaged.
5. Hold for a couple of seconds and then return to the start. That is your one rep!
6. Depending on your strength, do as many reps and sets as needed.

You can also incorporate isometric triceps exercises to increase strength and stability.

4. Dumbbell Kickback

Difficulty	Target Muscles	Equipment Needed
5/10	Triceps	Dumbbells/Cable

The kickback is one of the most effective isolation workouts that elicit higher muscle activation than several exercises – highlighted in research by the American Council of Exercise (ACE) study.

It works on the tricep’s long head and improves the definition of the upper arm.

You can do it in numerous ways, such as with dumbbells, cables, and resistance bands.

You can also perform kickback using one arm at a time or both.

Let’s see how to perform kickback with a dumbbell:

1. Stand in the normal stance holding one dumbbell in each hand with a neutral grip, arms straight at your sides.
2. Slightly push your hips back, bend at your knees, and lean your torso forward.
3. Keep your upper arms close to your body, and keep your elbows locked.
4. Kick your forearms behind you so your triceps muscles are fully engaged.
5. Hold for a second, and then let your forearms flex.
6. Make sure only your upper arms move back and forth and your elbows would be still during the entire movement.

If you feel dumbbell kickback isn’t comfortable, you can try other variations.

5. Single-arm Triceps Extension

Difficulty	Target Muscles	Equipment Needed
3/10	Triceps	Dumbbell

The single-arm tricep extension is an isolation exercise that allows you to work on each arm individually and helps improve strength imbalance and muscle symmetry.

Here are the steps to do it:

• Grab a dumbbell in your right hand and keep your hand behind your head with your elbows bent and pointing outward.
• Keep your elbows locked and extend your arm until it is fully straight overhead.
• Lower it to the start and repeat till you want.

Perform more reps or sets on the weaker side.

6. Barbell Curl

Difficulty	Target Muscles	Equipment Needed
3/10	Biceps	Barbell

The barbell curl helps build bigger biceps and stronger arms.

The barbell allows you to lift more and produces higher muscle activation in the biceps brachii than dumbbells.⁴ Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl – Peer Journal

Here are the steps to perform a barbell curl:

1. Take a normal barbell and put the desired weight into it.
2. Grab the bar firmly with your hands shoulder-width apart.
3. Keep your arms straight in front of your thighs with your palms facing upward. This is your starting position.
4. Brace your abdominal muscles, keep your back straight, inhale, and flex your arms until your biceps are fully engaged.
5. Pause for a few seconds, then slowly extend your elbows to lower the bar. This is one repetition.
6. Do three to four sets of 6-12 each rep with 1 to 3 minutes rest between sets.

7. Incline Dumbbell Curl

Difficulty	Target Muscles	Equipment Needed
4/10	Biceps	Dumbbells and an Adjustable Bench

The incline dumbbell curl puts stress on the biceps in a different way. Targeting the biceps heads from different angles helps you achieve rounded biceps.

So, let’s see how to do it with step-by-step instructions:

1. Lie on your back on a 45-60 incline bench, holding one dumbbell with a neutral grip in each hand.
2. Keep your feet flat on the ground with your arms straight at your sides and palms facing inward. This is the start.
3. Keeping your core tight, curl the weight toward your shoulders until your arms are fully flexed.
4. Contracting your biceps muscle, pause for a moment and then slowly return your arms to the start. That’s one repetition.
5. Do three to four sets of 6-12 each rep with 1 to 3 minutes rest between sets.

8. EZ Bar Curl

Difficulty	Target Muscles	Equipment Needed
3/10	Biceps	EZ Barbell

The EZ barbell curl hits the bicep’s long head. It improves overall arm strength and makes your biceps look more attractive.

Steps to perform an EZ bar curl:

1. Grab an EZ bar with the appropriate weight with your hands hip to shoulder-width apart.
2. Keep your arms straight in front of your thighs with your palms facing upward.
3. Keep your core tight and back straight. This is your starting position.
4. Inhale as you curl your arms until your palms are facing your shoulder.  
5. Feel the work on your biceps for a couple of seconds, and then slowly lower yours until they are straight in the starting position. That is your one repetition.
6. Do three to four sets of 6-12 each rep with 1 to 3 minutes rest between sets.

9. Concentration Curl

Difficulty	Target Muscles	Equipment Needed
4/10	Biceps	Dumbbells

The concentration curl requires you to look at your biceps throughout the movement, making the muscle-mind connection and keeping your biceps under constant tension.⁵ NEW STUDY REVEALS BEST BICEPS EXERCISES (2014) – American Council of Exercise

Including it in your biceps and triceps gym workout routine provides variety to your training and helps you achieve the best results.

How to do

1. Grab a dumbbell with your right hand and sit on the edge of a flat bench with your feet firmly on the ground.
2. Place your right triceps inside your right thigh.
3. Slightly lean forward, so your face faces the working arm. And keep your other arm on your left knee for support. This is your starting position.
4. Curl your arm until your biceps are fully engaged.
5. Hold for a second, and then extend your elbows to lower the dumbbell. That’s one rep.
6. Do three to four sets of 6-12 each rep with 1 to 3 minutes rest between sets.

10. Preacher Curl

Difficulty	Target Muscles	Equipment Needed
4/10	Biceps	Preacher Bench

The preacher curl is an excellent exercise to isolate the biceps muscle and improve muscle appearance.

A study suggests barbell preacher curl is more effective than cable curl for increasing muscular gains.⁶ Nunes JP, Jacinto JL, Ribeiro AS, et al. Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. Int J Environ Res Public Health. 2020;17(16):5859. Published 2020 Aug 13. doi:10.3390/ijerph17165859

Those looking to target their biceps and improve overall arm strength should include this movement in their muscle-building workout routine.

Steps to perform a preacher curl:

1. Put the desired weight into the bar.
2. Sit on the preacher curl table with the back of your arms comfortably resting on the bench.
3. Grab the bar firmly with your hands slightly shorter than they should be width apart.
4. Inhale as you curl your arms until your biceps are fully engaged.
5. Contracting your biceps muscle, pause for a moment and then slowly return your arms to the start. That’s one repetition.
6. Do three to four sets of 6-12 each rep with 1 to 3 minutes rest between sets.

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Biceps and Triceps Gym Workout Routine for Bigger Arms

You’ve seen the list of all exercises and how to do the best ones with step-by-step instructions. Now, it’s time to use those exercises to make a routine that can yield the best results.

Here are some examples of the best biceps and triceps workout routines you can do to increase strength and mass.

Example 1 (45-minute Workout)

Exercise	Reps	Sets
Bar Dips	10-12	2
Diamond Pushups	10-12	2
Overhead Triceps Extension	10-12	2
Rope Pushdown	12-15	3
Chinups	8-10	3
EZ Bar Curl	10-12	3
Incline Dumbbell Curl	10-12	3

Example 2 (60-minute Workout)

Exercise	Reps	Sets
Diamond Pushups	10-12	3
Narrow Grip Bench Press	10-12	3
Skull Crushers	10-12	3
Rope Pushdown	12-15	3
Chinups	8-10	3
Preacher Curl	10-12	3
Incline DB Curl	10-12	3
Hammer Curl	10-12	3

Example 3 (30-minute Superset Workout)

Set	Triceps	Biceps	Reps
1	Dips	Chinups	10 x 2
2	Pushdown	EZ Bar Curl	10 x 2
3	One-arm Tricep Extension	Preacher Curl	10 x 2
4	Kickback	Hammer Curl	10 x 2

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Download Bicep and Tricep Workout PDF

The Ultimate Tips to Maximize Arms Growth

1. Progressive overload: It would be best to gradually increase the load and reps to provide your muscles with a challenging stimulus. Progressively increasing load helps promote strength and hypertrophy.
2. Perform a combination of compound and isolation exercises: Combining multi and single-joint exercises in your training will help you achieve the best results.
3. Train for strength and mass: Incorporating heavy and light weights can help you build strength and mass. Aim for sets of 6-8 reps with heavier weights to build strength and sets of 10-15 reps with lighter weights to increase mass.
4. Focus on proper form: Performing exercises with the proper form not only help you achieve maximum results but also prevent injury. So, it’s best to maintain the correct form to ensure you perform each rep effectively, avoiding swinging or using momentum to lift the weight.
5. Balanced Diet: You need the energy to perform exercises and build muscles. And that comes from consuming the foods. So make sure your diet includes high protein, healthy fats, carbohydrates, and micronutrients.
6. Let your muscles recover: Your muscles grow when you feed them the required nutrients and allow them to recover after an intense workout. So, it is best to let your arms recover for at least 48 hours between workouts.

You’ll see decent results over time if you follow all the suggestions.

References

• 1
  The Science Of Arm Training: Arm Workouts – Bodybuilding
• 2
  The Close-Grip Bench Press – Strength and Conditioning Journal
• 3
  ACE Study Identifies Best Triceps Exercises – American Council of Exercise
• 4
  Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl – Peer Journal
• 5
  NEW STUDY REVEALS BEST BICEPS EXERCISES (2014) – American Council of Exercise
• 6
  Nunes JP, Jacinto JL, Ribeiro AS, et al. Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. Int J Environ Res Public Health. 2020;17(16):5859. Published 2020 Aug 13. doi:10.3390/ijerph17165859