The 6 Best Bicep and Tricep Exercises for Mass

If there’s one area that aspiring bodybuilders and avid gym-goers love to train its arms.  But, before you head straight for those biceps curls, it’s important to remember that the triceps actually make up two thirds of your upper arm

We’ll break down which muscles you should be targeting, and provide the 6 best bicep and triceps exercises to really pack on mass and size.

In this article, you'll find:

What are the biceps?

The upper arm is made up of two major muscle groups — the biceps and triceps. The bicep is the smaller of the two muscles, but often receives more attention in the gym.

Big biceps were made popular by the likes of bodybuilding icons Larry Scott and in the 1960s and ’70s.

How to build bicep mass

To build the mass of your biceps, you need a combination of compound and isolation movements, using heavy weights for the best number of quality reps (before your form and technique start to decrease).

It’s important to choose the right exercises, that target all parts of the biceps when looking to build muscle mass.