Build Big Arms With These Workouts and Exercises

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THERE ARE FEW more satisfying feelings in the gym than the moment you set a pair of dumbbells back onto the weight rack and realize you’ve achieved a biceps pump. What might top that? If you’ve doubled up your workout and blasted your triceps, too.

The subsequent flex in the mirror in your favorite muscleman poses (and optional snapshots for posterity and social media clout) can’t happen without the hard work you put in beforehand—and you’ll have a heck of a lot easier a time getting to that endpoint when you understand what goes into a successful arm day workout. Training your biceps, triceps, and forearms effectively takes know-how, not just the ability to pick up a weight and crank out reps with questionable form.

You can use these videos to learn the basics of arm training, watching everything for standalone arm day workouts to clips that explain what types of common exercises you should avoid. Best of all, you can trust Men’s Health experts to give you the best insights and fitness knowledge anywhere.

Headshot of Brett Williams, NASM

Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

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