Arm Workouts: 6 Best Exercises for Biceps, Triceps & Forearms.

Six Best Arm Workouts for Muscle Mass, Strength & Performance.

Today, we are skipping leg day! Because we’re tired of our t-shirt sleeves blowing in the wind, and we’re looking for the best arm exercises for bigger biceps, triceps, and forearms. So, if you’re looking for arms more defined that you can show off too, you’re in the right place…

We’ll introduce you to an array of arm exercises that challenge often-overlooked muscles, and obviously the main ones. However, we suggest mixing and matching these exercises to create a killer muscle-building upper-body workout to get jacked in no time.

Bicep Exercises

  1. Twisting Dumbbell Curl

Hold a Trojan Rubber Coated Hex Dumbbell (5kg, 7.5kg, 10kg, 12.5kg, 15kg, or 20kg) in each hand at your side with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders alternately, twisting your palms to face your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat.

  1. Leant-forward EZ Bar Curl

Hold the Trojan EZ Bar in front of your thighs with an underhand, shoulder-width grip. Lean forward slightly, so your torso’s around 30-degrees to your hips. As you breathe in, curl the bar until your hands are at your shoulders. Squeeze your biceps, then lower them under control.

Tricep Exercises

  1. Seated One Arm Tricep Extension

While seated on a Trojan Dumbbell Pro 300 Bench, hold a Trojan Dumbbell in one hand directly behind your head, with your elbow bent and pointed towards the ceiling. Extend through your elbow until your arm is straight and the dumbbell is directly above you. Lower your arm back to starting position and repeat.

  1. Diamond Press-up

Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezing your triceps and chest simultaneously.

Forearm Exercises

  1. Straight Barbell Palms-up Wrist Curl

Sit on a Trojan 4-in-1 Bench and hold a Trojan Barbell Bar (1.42cm, 1.8m or 2m) with your preferred size Trojan Barbell Discs (1kg, 2.5kg, 5kg, 7.5kg, 10kg, 15kg or 20kg) with your palms facing up. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.

  1. Straight Barbell Palms-down Wrist Curl

Pretty much the opposite of the exercise above – sit on a Trojan Bench and hold a barbell with your palms facing down. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.

It doesn’t seem too hectic, does it?! There are definitely more bicep, tricep and forearm exercises available, but we suggest starting small and simple and building in more exercises as you feel fit… Don’t try to do all there is out there all at once… Now, who’s ready to feel the pump for increasing muscle mass, strength, and performance?

Let’s do it; have all your Trojan home gym equipment?




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