_Upper-Arms_small.png)
_Upper-Arms-FIX_small.png)
-(male)_Forearms-FIX_small.png)
_Forearms_small.png)
_Upper-Arms_small.png)
Looking to build bigger, stronger arms? You’re in the right place. This section covers exercises that target your biceps, triceps, and forearms — from curls to extensions and everything in between.
What Counts as an "Arm" Exercise?
In Volym, we consider these key muscle groups part of arm training:
- Biceps: Front of the upper arm — flex the elbow, turn the palm.
- Triceps: Back of the upper arm — extend the elbow and stabilize pressing.
- Forearms: Grip, wrist control, and carry strength.
Whether your goal is strength, size, or endurance — arm-focused exercises help you press heavier, pull harder, and (let’s be honest) fill out your sleeves.
Popular Arm Exercises
These are some go-to movements you'll find in the app:
- Biceps Curls: Dumbbell, barbell, EZ bar, preacher, cable.
- Triceps Extensions: Overhead, skull crushers, pushdowns.
- Compound Presses: Close-grip bench press, dips, diamond push-ups.
- Grip & Forearm Work: Hammer curls, reverse curls, farmer’s carries.
💡 Pro tip: You don’t need to blast arms every day. They already work hard during pushing and pulling exercises — sprinkle in some focused work 1–2×/week for best results.
Equipment for Arm Training
Arms can be hit with just about any tool:
- Dumbbells
- Cables
- EZ Bar
- Bodyweight (for dips, push-ups, etc.)
Mix up your grips, angles, and tools to hit all heads of the biceps and triceps.
Final Thoughts
Whether you're chasing peaks or horseshoes, a solid arm routine adds more than just looks — it boosts performance in both upper- and lower-body lifts.
And yes, you’re allowed to enjoy the pump. 💪
1–2 times a week is plenty for most people. Let them recover between sessions for better growth.
Biceps curls involve elbow flexion (bending your arm), while triceps moves focus on elbow extension (straightening it).
Yes — exercises like dips, push-ups, and bodyweight curls (with creativity) can be very effective.