How to Get Bigger Arms (Biceps & Triceps)
Everyone wants bigger arms — and the fastest fix is usually training the muscle people ignore: the triceps.
Triceps first
Your triceps make up about two-thirds of your arm. If your arms are lagging, prioritise them: close-grip presses, dips, overhead and pushdown extensions.
Biceps and the big picture
- Biceps: curls (barbell, dumbbell, hammer) — controlled, full range.
- Big compound pulls (rows, pull-ups) and presses already hit your arms hard.
- Add direct arm work 2× a week, and remember arms grow with overall muscle gain, not curls alone.
Chasing a bicep pump every day won’t do it — train triceps hard, eat enough, and let your arms grow with your whole body.
Quick answers
Why won’t my arms grow?
Often neglected triceps, too little overall food/muscle, or curls done with momentum. Fix all three.
How often should I train arms?
Direct arm work 2–3× a week works well; they also get hit during back and chest days.
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