Every beginner dreams of having bigger arms. Let’s be honest, nothing feels better than filling out your sleeves with solid biceps and triceps. The problem is, most people do random curls without a plan and wonder why their arms aren’t growing. A proper beginner arm workout for muscle growth hits both the biceps and triceps, because together they make your arms look big and strong.
1. Bicep Curls (The Classic) 💪
Start simple.
Grab a pair of dumbbells and do standing curls.
3 sets of 10–12 reps.
Don’t swing the weight — control it up and down.👉 This exercise builds the “peak” of your biceps.
2. Hammer Curls 🔨
Hammer curls hit your forearms and brachialis (the muscle that pushes your biceps up).
3 sets of 10–12 reps.Hold dumbbells like you’re holding a hammer, curl straight up.
3. Tricep Dips (Bodyweight Power) 🤜
Your triceps make up 2/3 of your arm size, so don’t ignore them.
Use parallel bars or even a chair.
Do 3 sets to failure.👉 This builds thickness in the back of your arms.
4. Overhead Tricep Extension 🏋️♂️
Use a dumbbell or rope attachment.
3 sets of 10–12 reps.Keep elbows tucked in.👉 This move stretches and builds your tricep long head for that “horseshoe” look.
My advice 🧠
Train arms 2x per week, not daily.
They grow best with recovery.Always hit both biceps and triceps for balanced growth.
For faster recovery after a beginner arm workout for muscle growth, take whey protein post-workout. If you want extra strength in curls and dips, add creatine to your routine.