Build The Arms You Want

Build the Arms You Want with These 4 Essential Moves

At Urban Athletic Club, we know great arms aren’t just about aesthetics, strength, power, and confidence. Whether aiming for a sleek definition or that built, powerful look, a thoughtful approach is vital. Our coaches blend functional fitness with science-backed programming to help you unlock your potential—and it all starts with the right exercises.

How Often Should You Train Arms?

Your arms work overtime during chest and back workouts (pushing and pulling movements), so hitting them twice a week is the sweet spot. Don’t push them too hard on consecutive days—recovery is critical for growth. You can either sprinkle in arm exercises throughout your existing program or carve out dedicated sessions on days when you have extra energy to spare.

Aim for 2-3 sets of 8-10 reps with about 60 seconds of rest between sets. The final rep of each set should feel challenging—if it doesn’t, grab a heavier weight or tighten up your form.


The UAC Top Four Arm Builders

1. Barbell Curl – Biceps Burner

The barbell curl is a gym classic for a reason—it’s simple and highly effective.

  • How to: Stand tall with arms fully extended, gripping a barbell. Curl the bar using only your biceps, keeping your elbows fixed at your sides. Lower with control.
  • Pro Tip: If a straight bar irritates your wrists, switch to an EZ curl bar to reduce strain.

2. Diamond Push-Up – Triceps Torch

This advanced push-up variation brings the heat to your triceps using just your body weight.

  • How to: Start in a plank position with hands under your face, forming a triangle with your thumbs and index fingers. Lower your chest to your hands and push back up.
  • Modify it: Drop to your knees to scale the movement, or slow the tempo for more intensity.

3. Dumbbell Hammer Curl – Sculpt from Every Angle

This curl variation works the biceps while also hitting the brachialis for next-level shape.

  • How to: Hold a dumbbell in each hand, palms facing each other. Curl the weights to shoulder level without using momentum. Lower under control.
  • UAC Tip: Alternate arms or curl both simultaneously to add variety.

4. Dumbbell Kickbacks – Triceps Finisher

This movement targets the back of the arm, demanding precision and control.

  • How to: Bend at the waist with a dumbbell in each hand. Start with elbows at 90 degrees, then extend your arms behind you. Slowly return to the starting position.
  • Heads Up: Go light—this one gets tough fast!

Keep it Fresh and Make it Count

Progress isn’t just about the exercises but consistency, recovery, and variety. Changing your rep ranges, increasing weights, and fueling your body with proper nutrition are all part of the equation. Recovery is just as essential: A solid rest routine ensures you’re ready to hit the gym stronger each time.

Need expert guidance? Our Level Method programming helps you progress purposefully, ensuring that every session is tailored to your current abilities and long-term goals​.

Get started with our FREE Training Program!


Ready to Get to Work?

At Urban Athletic Club, we make strength training accessible and engaging for everyone—regardless of your fitness journey. Whether you want to work with a coach 1-on-1 or dive into a group class with like-minded professionals, we have the tools and expertise to help you build the arms you’ve always wanted.

📲 Book a free consultation today and start your journey toward a stronger you!