Want strong, defined arms? Focus on these top exercises targeting biceps, triceps, and forearms. Perfect for functional fitness and powerlifting enthusiasts!

1. Barbell Bicep Curl

• Classic move for building biceps size and strength.
• Keep elbows close to your torso and control the movement.

2. Hammer Curl

• Targets the brachialis and forearms for thicker arms.
• Use dumbbells and keep your palms facing each other.

3. Tricep Dips

• Bodyweight exercise that crushes triceps growth.
• Perform on parallel bars or a sturdy bench.

4. Close-Grip Bench Press

• Combines powerlifting strength with tricep activation.
• Keep hands shoulder-width apart and lower slowly.

5. Cable Tricep Pushdown

• Great for isolating triceps and adding definition.
• Use a rope or straight bar attachment.

6. Chin-Ups

• Biceps and back combo move.
• Use underhand grip; focus on slow, controlled reps.

💡 Pro Tips:

• Warm up before lifting heavy.
• Focus on form over weight to avoid injury.
• Combine compound and isolation exercises for best results.