People search for arm workouts for men for a range of reasons, from wanting stronger arms to looking better in tank tops. Luckily, there are great workouts for men that can be done either at home or in the gym. The majority of men prefer arm workouts as opposed to working on other muscles groups since these are much easier to show off. These exercises are also sometimes easier because they tend to focus only on the arms. As your triceps and biceps are both resilient muscle groups, they are able to quickly recover, allowing you to do a great deal of training at a high intensity compared to workouts for men that target other muscle groups. If you want to make the most of arm exercises, you need to use several techniques and work hard.

Best Arm Workouts for Men: Biceps Exercises


Barbell Curl

For this exercise, grab an Olympic bar or barbell with an underhand grip so your palms face up. Aim to have your arms about shoulder width apart. Be sure you are standing straight with your feet together, or you can place one foot farther back. Your back should be straight and your arms must be fully extended without the bar touching your body.

Keep your eyes forward, your body still, and your elbows tucked in by your sides while you slowly curl up the bar. Be sure to squeeze your biceps as hard as you can when you reach the top movement before slowly lowering the bar back to your starting position. That is one rep.

Remember that you shouldn’t ever swing your body back to help you move the weights up during arm workouts for men. Doing so counts as cheating; instead, keep your body fixed. Also ensure that your elbows are in the same spot by your sides and that the weight is in control, not dropping quickly.


Incline Dumbbell Curl

Set up a bench at an incline of 30 to 45 degrees and put some dumbbells near the end. Remember that a lower incline will make the exercise harder. Sit down on the bench, hold the dumbbells and lay down so your back is flat on top of the padding. Check that your hands have an underhand grip. Bend your arms slightly to put tension on your biceps.

Ensure that your elbows are fixed throughout the motion and slowly curl the dumbbells up until they can’t go farther. Squeeze your biceps before slowly lowering the dumbbells back to your starting position. This is one rep.

Control the weight, particularly when going down, and keep the reps slow. Make sure your elbows are fixed and only your forearms move during the motion.


EZ Bar Preacher Curl

This is another of the arm workouts for men that isolates your biceps and minimizes wrist strain. Start by adjusting a preacher bench so your upper arms can comfortably sit on top of the padding when you sit down. Put the weight you want on your barbell and then sit down on your preacher bench. Place your hands shoulder width on the EZ bar, using an underhand grip. Look straight ahead and keep your back straight. Remove the weight from the rack, supporting it with slightly bent arms.

Now you can bring the weight slowly up so your forearms form a right angle with the floor. When you reach the top, squeeze your bicep before slowly lowering the weight back to your starting position. This completes one rep.

Make sure to use a slow, controlled motion during the set and don’t rest when you reach the top. When the weight reaches the top, squeeze your biceps as hard as you can. A wide group will focus on your inner biceps, while a close grip focuses on the outer biceps.

Best Arm Workouts for Men: Triceps Exercises


Close Grip Bench Press

Load your weight onto the bar and adjust the height of the rack. Lay down on your bench with your feet on the floor firmly. Hold the barbell in an overhand grip with palms towards your feet and hands 8 to 12 inches apart.

Remove the weight from the rack and lower the barbell slowly to the middle of your chest, with your elbows tucked into your sides. Stop when the barbell is around an inch away from your chest. Contract your triceps before pushing the barbell up again until your arms become nearly fully outstretched but your elbows aren’t locked. This is one rep.

To focus on your triceps, make sure your elbows stay close to the body. Don’t lock your elbows or let the bar reach your chest. Throughout the movement, focus on contracting and stretching your triceps. Make sure that you take twice as much time to lower the weight as raising it.


Lying Triceps Extension (Skull crusher)

Sit on the edge of a flat bench and place a barbell on top of your thighs. Hold the barbell in an overhand grip and hands shoulder width apart. Bring the barbell to the chest then lay down flat on the back. Hold your arms straight above your chest.

Keep your elbows in place without pointing out and lower the bar slowly so it is about an inch away from your forehead. Pause briefly before slowly extending your arms to return to the starting point to complete one rep.

Don’t lock your elbows as this removes tension from your triceps. Also keep your elbows in throughout the entire set. Control your weight and do the reps slowly.


Cable Triceps Extension

Connect an angled or straight bar to the high pulley. With your back straight, lean slightly forward, holding the bar in an overhand grip shoulder width apart. Make sure your upper arms are straight and close to the body with the forearms parallel with the floor, slightly lifting the weight from the stack.

Push down the bar by only moving your elbows. Stopping when your arms are completely extended, which may mean the bar touching your thighs. Pause before slowly going back to your starting position for one rep.

Try to control the weight as you slowly lower the stack. Always keep your eyes forward and head up with your body still and only the forearms moving.

Best Arm Workouts Routine for Men


Try the following routine once a week for eight weeks and then two times a week for two more weeks. Remember to warm up and then stretch your triceps and biceps before doing these arm workouts for men and stretch again when you finish the routine. Do each rep slow and precise and rest 90 seconds between sets.

  • Try to find a workout partner to give you company and motivation. You will also be able to spot each other for safety.

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