Here are 10 of the best free-weight exercises for men to build bigger biceps and triceps.
Gear up to achieve the sculpted arms you desire.
Remember to start with lighter weights and gradually increase the resistance as you get stronger.
Photo: Shutterstock. Design: Eat This, Not That!
Keep reading for my 10 best free-weight exercises for men to build bigger biceps and triceps.
This is a classic exercise that effectively targets the biceps muscles, helping to increase muscle size and definition.
Stand tall with a dumbbell in each hand, arms fully extended by your sides, palms facing forward.
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Lower the dumbbells back to the starting position in a controlled manner.
Aim for three sets of eight to 12 repetitions, gradually increasing the weight as you get stronger.
Keeping your elbows close to your sides, curl the dumbbells toward your shoulders while maintaining the hammer grip.
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Stand tall with a barbell in front of you, hands shoulder-width apart, palms facing forward.
Squeeze your biceps at the top of the movement, then lower the barbell to the starting position.
Stand tall with a dumbbell in both hands, arms extended overhead, palms facing inward.
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Press the dumbbell back up to the starting position by extending your arms fully.
Lie flat on a bench with a dumbbell in each hand, arms extended toward the ceiling.
Extend your arms back up to the starting position, squeezing your triceps at the top of the movement.
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Lower the barbell down toward your chest by bending your elbows, keeping them close to your sides.
Press the barbell back up to the starting position by extending your arms fully.
Keeping your upper arms stationary, curl the barbell toward your shoulders by bending your elbows.
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Hinge forward at the hips, keeping your back flat and core engaged.
Extend your arms straight back behind you, squeezing your triceps at the top of the movement.
Slowly lower the dumbbells back down to the starting position.
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Sit on a bench with your legs spread apart and a dumbbell in one hand.
Rest your elbow on the inside of your thigh, palm facing up.
Curl the dumbbell toward your shoulder, squeezing your biceps at the top of the movement.
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Slowly lower the dumbbell back down to the starting position.
Lower your chest toward the ground by bending your elbows, keeping them close to your body.
Push through your palms to straighten your arms and return to the starting position.
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Aim for three sets of eight to 12 repetitions.
Maintain proper form and keep tension in the triceps muscles.
Photo: Shutterstock. Design: Eat This, Not That!
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