Barbell & Dumbbell Arm Workout for Biceps and Triceps Hypertrophy

This arm-focused hypertrophy workout is designed to build size and strength in your biceps and triceps using classic barbell and dumbbell movements. The descending rep scheme (15, 12, 10, 10) allows you to start with higher-rep volume for muscle activation and finish with heavier, more challenging sets to drive progressive overload. This is a gym-based workout best suited for beginners to intermediate lifters looking to increase arm mass, improve definition, and develop balanced upper-arm strength.

"Barbell Curl" primarily targets the biceps brachii, with secondary involvement from the brachialis and forearm flexors. Stand tall with your core braced, shoulders pulled slightly back, and elbows pinned close to your torso. Curl the bar by flexing at the elbows without swinging your hips or leaning backward. Avoid using momentum—control the lowering phase to maximize time under tension. This foundational compound biceps movement allows you to load heavier weight, making it ideal as the first exercise to stimulate overall arm growth.

"Barbell Lying Triceps Extension Skull Crusher" shifts the focus to the triceps, particularly the long head, while also engaging the medial and lateral heads. Lie flat on a bench, hold the barbell with arms extended over your chest, and bend at the elbows to lower the bar toward your forehead or slightly behind your head. Keep your upper arms relatively stationary and elbows pointing upward. Avoid flaring the elbows excessively, which can strain the joints. This movement complements the barbell curl by directly training the opposing muscle group, promoting balanced arm development and joint stability.

"Dumbbell Alternate Biceps Curl" increases unilateral engagement, helping correct strength imbalances between arms. It targets the biceps brachii and brachialis while requiring additional stabilization from the forearms and shoulders. Perform the movement one arm at a time, keeping your torso upright and avoiding rotation through the spine. Focus on squeezing the biceps at the top and lowering the dumbbell under control. The alternating pattern increases time under tension and mind-muscle connection, enhancing the hypertrophy stimulus after the heavier barbell work.

"Dumbbell Kickback" isolates the triceps, especially the lateral head, and emphasizes peak contraction. Hinge forward at the hips with a flat back, upper arm tucked close to your torso, and extend the elbow fully to straighten the arm behind you. Avoid swinging the weight or dropping your elbow during the movement. Because this is a more isolated exercise, moderate weight and strict form are key. It serves as a finishing movement to fully fatigue the triceps after heavier compound work.

Overall, this workout delivers balanced arm development by pairing compound and isolation movements for both biceps and triceps. Rest 60–90 seconds between sets to maintain intensity while supporting hypertrophy. Perform this workout 1–2 times per week, ideally after a thorough upper-body warm-up that includes light curls, triceps pushdowns, and shoulder mobility drills. To progress, gradually increase weight while maintaining form, or add tempo control (such as a 3-second lowering phase) to increase time under tension. Stay consistent, focus on controlled reps, and progressively overload to build stronger, more defined arms.