10 Essential Arm Workouts for Strength

by Battle Born Supplements on November 23, 2021

There is no doubt that arm day is one of the most important body part people like to train. Biceps are one of the most popular body part to train, there is no doubt you've heard of a bicep curl...perhaps one of the most well-known arm workouts out there, whether you're a fitness vet or a newbie.

Between the two regions of the arm, don't be fooled by the fixation on the bicep, 
the triceps have greater muscular mass than the biceps. Triceps are sometimes overlooked in the pursuit of t-shirt bulging arms but if you focus more on building your triceps, your arm will look larger.

It's time to step up your biceps and triceps workouts and feel the burn from the greatest arm exercises for mass gain.

Strengthening your biceps and triceps as much as possible is the key to growing bigger biceps and triceps. Arm workouts that make you stronger are the best for bulk.

There are a plethora of arm workouts available online, but the majority of them involve "hammering" your biceps and triceps until they're bloated, pumped, and sore. While it may feel good (after all, all those reps must be doing something), this isn't the ideal technique to bulk up your arms.

First and foremost, don't forget to take your Mindset pre-workout gummies. As always, make sure to warm up properly before performing any exercises. If you need help with a good warm up, be sure to check out our warmup guide: Dynamic Warm-Up Guide.



1.Pyramid Push- Ups:

  • 3 sets of 10 reps ( 4-6 reps if you can do plate weighted push-ups)

2. Chin- Ups:

  • 3 sets of 10 reps (4-6 reps if you can do weighted chin-ups) 

3. Close- Grip Bench Press:

  • 3 sets of 4-6 reps

4.Tricep Dips:

  • 3 sets of 8-10 reps

5. Barbell Curls:

  • 3 sets of 8-10 reps

6. Skull Crushers:

  • 3 sets of 8-10 reps

7. EZ Bar Preacher Curl:

  • 3 sets of 8-10 reps ( perform 2 drop sets each set)

8. Bent Over Barbell Tricep kick backs: 

  • 3 sets of 8-10 reps ( perform 2 drop sets each set)

9. 21's bicep hammer curls:

  • 3 sets (if you are less experienced, perform 2 sets)

10. Triceps cable rope pushdown: 

  • 3 sets of 8-10 reps ( perform 2 drop sets each set)



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