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Arm Day: Targeted training for stronger and thicker upper arms

A targeted “arm day” in your training plan can help strengthen your arm muscles and improve the appearance of your upper arms. Here is a comprehensive article on arm training and effective methods to achieve bigger upper arms:

Training your arms additionally - what's the point?

The importance of a specific arm day in the training plan:

For many athletes, a dedicated “arm day” is an important part of their training. By setting aside a separate day for arm training, you can target specific muscles like the biceps, triceps, and forearms.

Frequency of arm training per week:

The optimal training frequency for arms varies from person to person. Some prefer arm training twice a week, while others incorporate it into their regular workout days. The right frequency depends on your training level, your ability to recover, and your goals.

Arm Day: The Pros and Cons of Dedicated Arm Training

The benefits of specific arm training:

Targeted muscle strengthening:

  • A specific day for arm training allows for targeted strengthening and development of the biceps, triceps and forearm muscles.
  • Targeted training can address weak points in the arms and promote muscle growth.

Focused Exercises:

  • An arm day offers the opportunity to focus on a variety of exercises that specifically target the arm region.
  • Targeted exercises such as bicep curls, tricep extensions and forearm rolls can be performed more intensively.

Aesthetic improvements:

  • A dedicated arm training day can result in improved arm muscle definition and size, improving aesthetic appearance. Who wouldn't want a 50's sleeve!

The disadvantages of specific arm training:

Overuse and risk of injury:

  • Excessive arm training can lead to overuse and possible injury, especially if not adequately recovered.
  • Focusing on certain muscle areas can lead to imbalances and neglect other areas of the body.

Time resources:

  • A dedicated arm day can take extra time and potentially neglect other important training aspects, such as training larger muscle groups. In addition, regeneration must also be taken into account. For example, chest is trained on Monday, arms are trained on Tuesday and back on Wednesday - as you can see, there is no shortage of recovery here. The triceps were already heavily challenged on Monday and will therefore not be fully available on Tuesday. The situation is also the opposite with the biceps on Wednesday, which is also involved in back training. Timing is key here.

Potential plateaus:

  • Focusing too much on arm training could potentially lead to plateaus in progress if other muscle groups are not adequately trained.

Exercises for bigger upper arms:


  • Barbell Curls: A fundamental exercise that isolates the biceps and promotes their growth.
  • Hammer curls: Trains not only the biceps, but also the forearm.
  • Concentrated Curls: Isolates the biceps and allows for a more targeted contraction.


  • Tricep dips: An effective exercise that works the triceps and chest muscles.
  • Tricep press: Using dumbbells or a barbell, this exercise effectively trains the triceps.
  • Cable pull triceps press: For targeted isolation of the triceps.

Arm Day training plan:

Warm up:

  • Light Cardio Exercises: For increased blood flow and muscle preparation.

Main part (biceps and triceps):

  • Barbell Curls: 4 sets x 8-10 reps
  • Dumbbell Tricep Press: 4 sets x 8-10 reps
  • Hammer curls: 3 sets x 10-12 reps
  • Tricep Dips: 3 sets x 10-12 reps
  • Concentrated Curls: 3 sets x 12-15 reps
  • Cable Tricep Press: 3 sets x 12-15 reps

Completing your arm training:

  • Stretching: Stretching exercises for the biceps, triceps and forearms to relax muscles and improve flexibility.

Important considerations:

  • Progressive Overload: To promote muscle growth, gradually increasing weight or repetitions is important.
  • Rest: Adequate rest between workouts is crucial to repair and strengthen muscles.
  • Nutrition: A balanced diet with enough protein and calories is essential for building muscle.


A targeted “arm day” can help strengthen your arm muscles and achieve thicker upper arms. By incorporating targeted exercises for the biceps and triceps into your training plan and ensuring a balanced diet and adequate rest, you can maximize the efficiency of your training and achieve the desired results.

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