Two Exercises to Increase Arm Size: Simple, Proven Moves for Bigger Arms

Ever pull on a tight T‑shirt and wish your sleeves looked fuller? Or feel frustrated after months in the gym with little change in arm thickness? If you want to build bigger arms without chasing dozens of exercises, the right pair of moves—performed consistently with good technique and progressive overload—can make a dramatic difference. In this article you’ll learn two exercises to increase arm size, how to program them, and practical tips to speed up arm hypertrophy.

Why two focused exercises can be more effective than dozens of isolation moves

It’s easy to fall into the trap of swapping exercises every week. But for hypertrophy (muscle growth), consistency, volume, and progressive overload matter more than novelty. Targeting the biceps and triceps with one highly effective compound/compound-style lift each lets you recover better, add load faster, and measure progress clearly. That combination stimulates the muscle fibers responsible for increased arm circumference and strength.

Two Exercises to Increase Arm Size: Barbell Curl and Close‑Grip Bench Press

Below are two foundational lifts—the barbell curl for biceps and the close‑grip bench press for triceps. These moves are accessible in most gyms, scaleable for beginners through advanced lifters, and pair well in an arm-focused routine.

1) Barbell Curl — The classic biceps builder

Why it works: The barbell curl allows you to load both arms evenly and use progressive overload to stimulate biceps hypertrophy. When performed with control and full range of motion, it targets the long and short heads of the biceps and contributes to overall arm thickness.

How to perform:

• Stand tall with feet shoulder‑width, grip the barbell with palms facing up (underhand), hands about hip‑width apart.
• Keep elbows close to your sides; curl the bar up to shoulder height using your biceps, pause briefly, then lower slowly to full extension.
• Maintain a neutral spine and avoid swinging—use a slight controlled torso lean only if needed for heavy sets.

Programming (sets/reps): 3–5 sets of 6–12 reps. Use heavier weight for 6–8 reps to build size and strength, or 8–12 reps for traditional hypertrophy.

Common variations:

• Dumbbell curls (single-arm focus for balanced development)
• EZ‑bar curls (gentler on wrists)
• Incline dumbbell curls (emphasizes the long head)

Beginner modification: Use lighter weight or do seated dumbbell curls to remove momentum. Advanced variation: Add rest‑pause sets, slow negatives (4–5 seconds eccentric), or drop sets for extra volume.

2) Close‑Grip Bench Press — The triceps mass builder

Why it works: The close‑grip bench press is a compound pressing movement that emphasizes the triceps while still recruiting chest and shoulders. Building the triceps—the larger muscle group on the upper arm—has an outsized effect on arm size.

How to perform:

• Lie on a flat bench. Grip the barbell with hands about shoulder‑width or slightly narrower (experiment for comfort).
• Unrack the bar, lower it to mid‑chest while keeping elbows close to your body, then press up until arms are fully extended.
• Keep shoulders retracted and feet planted. Avoid flaring the elbows out wide to keep tension on the triceps.

Programming (sets/reps): 3–5 sets of 6–10 reps. Heavier loads with controlled tempo promote strength and size. For pure hypertrophy, 8–12 reps works well when combined with accessory triceps work.

Common variations:

• Close‑grip push‑ups (bodyweight alternative)
• Skull crushers (lying triceps extensions) for targeted isolation
• Dip variations (parallel bar dips or bench dips) to add volume

Beginner modification: Start with close‑grip push‑ups or light dumbbell presses. Advanced options include accommodating tempo, cluster sets, or supersetting with triceps pushdowns.

How to program these two exercises into a weekly plan

Use these pairings depending on whether you want a full upper‑body day or an arm‑specialization session. Aim for 2–3 direct arm sessions per week—more than that can hinder recovery unless you lower volume per session.

Sample arm‑focused session (45–60 minutes):

• Warm‑up: 5–10 minutes light cardio + arm mobility
• Close‑Grip Bench Press: 4 sets x 6–8 reps (heavy)
• Barbell Curls: 4 sets x 8–10 reps
• Accessory superset: Skull crushers (3×10) superset with Hammer curls (3×12)
• Finish: Light forearm curls or wrist curls (2×15) and static stretching

Progressive overload tips: track weight and reps in a training log, aim to add 2.5–5 lb when you can complete all sets at target reps, and cycle intensity (heavy, moderate, light weeks).

Nutrition, recovery, and lifestyle tips to support arm growth

Exercise is only half the equation. To increase arm size you need adequate calories, protein, sleep, and stress management.

• Protein: Aim for 0.7–1.0 grams per pound of bodyweight daily to support muscle repair and growth.
• Calories: To gain arm mass, be in a slight calorie surplus (200–400 kcal/day) while minimizing excess fat gain.
• Sleep & recovery: 7–9 hours nightly helps hormonal balance and muscle recovery.
• Hydration and micronutrients: Stay hydrated and prioritize vitamin‑ and mineral‑rich foods to support training intensity and recovery.

For more detailed meal plans and macros, check out our nutrition guides.

Common mistakes and quick fixes

• Avoid excessive swinging on curls — control the eccentric phase and reduce momentum.
• Don’t neglect compound pressing movements; triceps are large and respond well to heavy compound work.
• Overtraining: if your arms feel chronically sore and progress stalls, reduce frequency or volume.
• Neglecting variety: rotate grip width and implement both compound and isolation work to hit fibers from different angles.

Real-world example: How Mark added size in 12 weeks

Mark, a 30‑year‑old software engineer, was stuck with thin arms despite years of casual lifting. He switched to a focused plan: close‑grip bench press and barbell curls twice weekly, progressive overload, and a 300‑calorie surplus with 140 g protein daily. In 12 weeks he gained 2.5 lbs of lean mass and saw roughly a 1‑inch increase in upper‑arm circumference. The key was consistency, measured progression, and prioritizing sleep.

Frequently Asked Questions

1. How long will it take to see results in arm size?

Most beginners can notice changes in 6–12 weeks with consistent training, proper nutrition, and progressive overload. Expect visible improvements in strength first, then size as muscle tissue accumulates.

2. Can I grow my arms with just bodyweight exercises?

Yes, you can increase arm size using bodyweight moves (close‑grip push‑ups, dips, chin‑ups). However, long‑term growth is easier when you progressively increase load; eventually you’ll need to add resistance (weighted vests, bands, or barbells) to continue hypertrophy.

3. Should I train biceps and triceps on the same day or separate days?

Either approach works. Training them together in an arm session lets you intensely focus and manage volume. Splitting them can allow higher single‑muscle volume but requires careful programming to avoid overtraining. Aim for 2–3 total direct stimulation sessions per week.

Conclusion — Start with these two exercises and be consistent

Two exercises to increase arm size—the barbell curl and the close‑grip bench press—offer a practical, efficient foundation for building bigger arms. Pair them with progressive overload, the right nutrition, and adequate recovery, and you’ll see steady arm gains. Ready to level up? Try the sample plan for 8–12 weeks, track your progress, and adjust volume as needed.

Want a complete plan? Check our workout routines for full programs and explore more wellness tips to support your gains. Start today—add controlled weight to your next barbell curl or make your next bench press a close‑grip set and commit to progressive overload.