The biceps and triceps are the primary muscle groups that are responsible for strength, endurance, and flexibility in the upper arm. As you age, your muscles tend to get weaker which results in an accumulation of fat on your body. This can worsen the appearance of your arms and lower back area hence making it difficult for you to attract others. To gain back your confidence and improve your overall appearance, a proper workout regime should be adopted by you. However, many people lack time for working out as they have to attend office every day.

The significance of a powerful upper body cannot be understated. It’s a key determinant for your success in any kind of sport and for optimizing your physique.

With stronger arms, you can do anything that requires upper body effort, from picking up your children to lifting heavy boxes. In addition to improving your daily functional fitness, having more muscle mass can:

boost your metabolism — this means that your body will burn more calories even when you aren’t exercising.
reduce your risk of injury by increasing muscle endurance, strength, and tone
The biceps in the front and the triceps in the back are the two main muscles in your upper arm. Because they are opposing muscle groups, they require different types of strength training exercises.

While it is important to include a variety of different arms, abs, and core exercises in your workout, it is equally important to make sure that you’re doing an effective workout for your target muscles. You may be tempted to switch up your routine (as we often do), but not every variation of a workout can be beneficial to you. If you’re looking for a change in your workout and want to build big arms at home, the eight exercises that we’ve selected below can help you reach those goals.


Lying Tricep Extensions

This exercise will help you expand the strength and size of your triceps, as well as enhance flexibility in your arms. Be careful not to use too much weight or as this exercise has the potential to harm your shoulders.

How-To Do Lying Tricep Extensions

Lie down on your back while keeping two dumbbells overhead. Tilt your elbows at a 90-degree angle. Your palms should be facing in while you are bending them.
Maintain your arms at 90 degrees angle and lower them behind your head. Utilize the triceps to raise them back to the starting point.
Now repeat it for the suggested amount of reps.


Curls with Bar

Curls with Bar has incredible potential for people with wrist problems. The bar maintains a stationary status when you must use additional stabilization with dumbbells. This exercise primarily works your biceps but also helps you activate your core.

How to Do Curls with Bar

Stand straight with your torso upright. Grip the barbell at a shoulder-width hold. Your palms should be facing toward your body.
While keeping the upper arms stationary, curl the weights in the forward direction while contracting the biceps. Keep doing it until the bar is at your shoulder level. Only your forearms are supposed to move.
Now slowly and steadily bring the bar back to starting position as you breathe out.
Repeat for the suggested amount of reps by your trainer.


Chin-ups utilize your own body weight to build one of the most challenging upper-body exercises. The exercise operates to develop your latissimus dorsi and biceps. However, in addition to that during chin-ups your body flexes which builds isometric strength training, working your entire upper body.

How To Do a Chin-Up

Take hold of the pull-up bar with your palms facing toward you. Your hold should be shoulder-width apart.
As you continue to breathe out, tug your torso up until your head is about the level of the pull-up bar. Keep your elbows close to your body.
Hold the position for a little longer. Breathe out and gradually lower your torso back to starting position.
Repeat for the suggested amount of reps by your trainer.

Diamond Push-Ups

Almost all of us who are training are already practicing push-ups. Diamond push-ups utilize a centered hand arrangement for a different practice. The exercise works wonders for your triceps and chest.

How To Do a Diamond Push-Up

Reach on your hands and knees in a downward dog position. Keep and retain your hands in a diamond position.
Now charge your knees into a plank position. Retain your abs engaged.
Let your elbows bend. Lower your chest area toward the floor. Push back up to the full elongation.
Repeat for the advised amount of reps.

Underhand Kickbacks

Underhand kickbacks are a tricep muscle isolation exercise. This exercise requires precise technique. To achieve the best results, keep your upper body and arm stationary.

How To Do Underhand Kickbacks

Place your feet hip-width apart. With your arms beside your body, hold a dumbbell in each hand. Your palms should be facing backward.
Bend your knees and tuck your hips in. Lean forward while keeping your back flat. Your sternum should be nearly parallel to the floor.
Bend your elbows to 90 degrees. Your upper arms should be in a position that is parallel to your body.
Breathe deeply while reaching your arms behind you. Return to the 90-degree angle by exhaling.
Practice for the suggested number of reps.

Standing Dumbbell Fly

Underhand Kickbacks are performed in the same squat position as the Standing Dumbbell Fly. The disparity between the two is that you are pulling the dumbbells perpendicular to your body to work your shoulders and upper back.

How To Do a Standing Dumbbell Fly

Place your feet hip-width apart. With your palms facing each other in this position, hold a dumbbell in each of your hands.
Bend your knees and tuck your hips in. Lean forward while keeping your back flat. Your sternum should be nearly parallel to the floor.
Maintain a slight bend in your elbows. Inhale deeply and raise your arms perpendicular to your body.
Exhale and return your arms to the starting position.
Practice for the recommended number of reps.

Bench Press

The Bench Press is an essential upper-body exercise. The shoulder, back, chest, and arms are all worked out in this exercise. When bench pressing, use a spotter for safety.

How To Do the Bench Press

Stay down on a flat bench on your back. The bar should be resting on the rack above you. Hold the bar with your hands shoulder-width apart. Remove the bar from the rack.
Breathe in and slowly lower yourself until the bar reaches the middle of your chest.
After a brief pause, return the bar to its starting position while exhaling.
Practice for the recommended number of reps.

Reverse Curls with Bar

The Reverse Curls with Bars are performed in the same manner as the Curls with Bars. The main distinction is how you hold the bar. You must hold the barbell with your palms facing out for the Reverse Curl with Bar.

How to Do Reverse Curls with Bar

Stand up straight with your torso upright. Use a shoulder-width grip on the barbell. Your hands’ palms should be facing away from your body.
Curl the weights forward while contracting the biceps while keeping the upper arms stationary. Continue until the bar reaches shoulder height. Your forearms should only move.
As you exhale, slowly return the bar to its starting position.
Perform for the recommended number of reps.

Biceps and triceps exercises are essential for developing larger arms. Work these muscles at least twice a week, and gradually increase the number of repetitions and sets with each exercise as your strength improves.

Include exercises that strengthen your shoulders, back, chest, core, and legs for a well-rounded workout.

Along with performing targeted exercises, it’s critical to follow an eating plan rich in complex carbs, protein, and healthy oils, as well as enough calories to fuel your workouts.