3 Best Arm Workouts For Muscle Mass

3 Best Arm Workouts For Muscle Mass

Summer is in full swing, but you still have time to get your arms toned before putting away the tank tops. Toned arms are the envy of all, and one of the most visible muscle groups to work with a high reward factor. The arm is comprised of biceps, triceps and forearms. The biceps are typically the most popular arm muscle, while the triceps are the largest muscle, taking up most of the arm. Below are a few exercises to get the most from your arm workouts in shortest time possible.

Triceps take up to 2/3 of the arm, and should be the muscle that requires the most time and focus during workouts. The tricep is a three headed muscle group. Each muscle group should receive a fair amount of attention for properly balanced and built arms. Below are three exercises to work each muscle group of the tricep.

  • Lying Tricep Extension

Lie flat on back while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90 degree angle from torso and floor. Palms should face in. Begin by lowering dumbbells by bending elbow until the elbows are at side of head. Extend arm and repeat.

  • Dips

Place bench behind your back. Lower yourself into seated position with arms bent at elbow, holding onto the edge of bench seat. Extend your legs straight in front of you. Extend your arms so hips are even with bench seat. Slowly lower your body by bending the elbows. Keep elbows as close as possible to body. Using triceps, bring your body back up again. Repeat.

  • Close Grip Bench Press

Lie on your back on a flat bench. Grasp barbell with both hands, shoulder width apart. Lower barbell to chest with elbows close to body. Push back up till arms are straight. Repeat.


Biceps are a two-headed muscle group, and the number one most visible and enviable muscle on the arm. The best way to achieve noticeably worthy biceps is to complete 7-9 intense sets in a routine.

  • Standing Barbell Curls

Grasp barbell with both hands, shoulder width apart, palms up. Begin in standing position. Keeping arms at side, lift barbell up from thighs to shoulder level. Lower and repeat.

  • Preacher Curls

Grab a dumbbell with one arm and place upper arm on top of incline bench in seated position. Dumbbell should be held at shoulder length. Slowly lower dumbbell until upper arm is extended and bicep is fully stretched. Use bicep to curl weight up and dumbbell is at shoulder height. Repeat.

  • Incline Dumbbell Curls

Grasp dumbbell in each hand and lie back on incline bench. With a slight bend in elbows at your side, palms facing out, let the dumbbells hang free. Curl weight upward and turn wrist towards your deltoids. Contract at top of movement. Slowly lower weights back to starting position and repeat.

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