Strength. Definition. Power.
Arm training with dumbbells.
ATX® SZ Bar - Curl Bar Pro
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€126,83
ATX® Short Multi Grip Bar - 50mm
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€136,67
ATX® Compression Lock Pro with Safety Lock
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€12,68
Hex Dumbbells Rubber - 1 to 50 kg
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Urethane Dumbbells ATX® Dumbbells - 2.5 kg to 60 kg
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CHD Compact Dumbbell Rubber 2.5 kg Incline
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€68,73
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SZ Fat Bar 50 mm
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€53,97
Dumbbell - Fat Bar / Fat Grip Dumbbell
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€22,51
Super SZ Fat Bar 50 mm
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€53,97
OFTEN BOUGHT TOGETHER.
Arm workout for the home gym.
Isolation. Perfection.
Isolated arm training.
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ATX® Biceps Machine - Curl Bench
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€441,45
ATX® Cable Pull Tower cable pull station
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€1.768,76
Biceps / Triceps Machine Standing Stack Weight - Vision Fitness
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€4.472,55
Biceps Trainer Matrix Go Series
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€3.391,03
Triceps machine Matrix GO series
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Training arms: For strong biceps and triceps
Strong, defined arms represent strength, fitness, and athleticism. Whether you want to improve your bench press performance, enhance your body's appearance, or gain more strength in everyday life – targeted arm training is key. In this comprehensive guide, we'll show you how to effectively train your arms, which equipment and exercises you need, what's important, and which products will help you get the most out of your workout in the home gym. We focus equally on biceps and triceps , because strong arms only develop when both muscle groups work together .
Training your arms: Everything you need to know!
What is the best way to train your arms?
To train your arms effectively, you need to target both the biceps (front upper arm muscles) and the triceps (back upper arm muscles). You'll achieve the best training results with a combination of free weights (like dumbbells or barbells), isolating machine exercises , and functional movements . It's important that you train with sufficient intensity and increase the load over time.
weeks (progressive overload).
The best methods for arm training:
- Hypertrophy training (muscle building): 3–4 sets per exercise with 8–12 repetitions with controlled movement execution
- Combination of compound and isolation exercises: e.g. bench presses for the triceps and bicep curls on the machine for the biceps
- Muscle-mind connection: Feel every repetition instead of just moving the weight
- Regular change of stimuli: variation of exercises, angles and number of repetitions
How do I get strong upper arms quickly?
The fastest way to strong arms is through a targeted training program focused on muscle building and recovery. Keep the following points in mind:
- Train your biceps and triceps: The triceps make up about two-thirds of your upper arm circumference, so don't neglect them.
- Intensity is key: Work with enough resistance so that the last repetitions of each set are challenging.
- Nutrition: Sufficient protein (approx. 1.6–2.0 g per kg body weight) is essential for muscle growth.
- Regularity : Two to three targeted arm sessions per week are ideal.
- Recovery : Muscles grow during rest, not during training. Plan sufficient recovery time.
With the right combination of training stimulus, technique, nutrition and recovery, you can see visible progress after just a few weeks.
How long does it take to get stronger arms?
This depends largely on your fitness level, your genetics, and your training program. Initial progress in strength development is often measurable after just 2–4 weeks , and visible changes in arm circumference will follow after about 6–8 weeks with consistent training. Those who train consistently over months can expect impressive gains. A realistic timeline:
- 0–2 weeks: Neuromuscular adaptations, better sense of movement
- 3–8 weeks: First visible changes in shape and size
- 8–12 weeks: Significant muscle growth with ideal training and good nutrition
- 12+ Weeks: Build strong, defined arms with functional strength
Important: Stick with it. Building muscle isn't a sprint, it's a marathon.
Are 5 exercises for the arms enough?
Yes, five carefully selected exercises are perfectly sufficient to comprehensively train your arms. It's important that you target both your biceps and triceps and incorporate different movement patterns and training angles. Example of an effective 5-exercise arm workout:
- Barbell curls (biceps, focus on mass)
- Hammer curls with dumbbells (biceps, brachialis emphasis)
- French press with EZ bar (triceps, long head)
- Triceps press on the cable pulley (triceps isolation)
- Concentration curls or biceps machine (biceps isolation
and technology)
Depending on your level of training, you can perform these exercises in supersets , as circuits or with classic set breaks.
Arm training in the home gym & fitness studio
Effective arm training in your home gym or fitness studio requires more than just motivation—it requires the right equipment. Only with well-designed, high-quality training equipment can you specifically stimulate your muscles and measurably increase your progress. At motion sports, we offer you select equipment specifically designed to optimally challenge your biceps and triceps muscles—perfect for your arm training.
1. Dumbbells, EZ bars and multi-grip bars
Indispensable for beginners and advanced users alike: dumbbells and barbells are among the most versatile training tools available. They're especially essential for arm training, as they enable a variety of highly effective exercises such as bicep curls, hammer curls, concentration curls, French presses, and tricep kickbacks . Our high-quality dumbbell sets are characterized by excellent grip, comfortable handling, and a long service life – ideal for regular and intensive training.
SZ bars are particularly gentle on the joints, as they allow a more natural hand position and thus reduce the pressure on the wrists and
forearms. At the same time, the load on the target muscle remains –
especially the biceps – to the maximum. Multi-grip bars go even further and offer you varying grip positions to train both the biceps and triceps from different angles. This not only provides more variety in your workout but also activates different fibers of your arm muscles – a real advantage for muscle building.
2. Curl attachments for multi-benches – concentrated power for the biceps
If you want to train your biceps in a particularly clean and isolated way, curl desks or curl attachments for multi-benches are the ideal solution. They allow you to perform so-called Scott curls –
An exercise in which the biceps is fully engaged, with little evasive movement possible. This allows you to fully concentrate on the contraction and stretching of your muscle .
An excellent example is the ATX® Biceps Curl Attachment for Multi-Benches: It can be quickly and securely attached to any weight bench with the appropriate attachment, transforming it into an effective arm training station in no time. The padded armrest provides optimal support, while the precise height adjustment guarantees an ergonomically perfect training position .
3. Biceps machines – maximum isolation, controlled movement
Do you want to train your biceps under maximum tension – without the distraction of stabilization or posture? Then a bicep machine is exactly what you need. Compared to free training, machines offer the great advantage of guided movements – meaning more control, greater safety, and even greater concentration on the target muscles .
Ourbicep machines are designed to provide highly effective, isolated training for both beginners and advanced users. They help you really work your muscles to exhaustion.
– which is one of the most important stimuli for effective muscle building. At the same time, you can precisely adjust the weight and specifically increase your training progress. Due to the fixed seating position and the
With their guided movement, bicep machines are also ideal for anyone who values clean technique and even strain in their home gym.
4. Cable pulleys – versatile, functional for biceps and triceps training
The cable machine is a true all-rounder for arm training. It's suitable for both biceps and triceps and offers a huge variety of exercises, including triceps pushdowns, overhead extensions, cable bicep curls, and reverse curls . Particularly effective: The constant resistance throughout the entire movement ensures that your muscles remain evenly tensioned —a decisive advantage over free weights.
Cable pulleys are ideal for integrating into any home gym—whether as part of a weight station or as a standalone unit. Combined with suitable handles , pulleys, or tricep bars, you can make your arm training even more targeted. Thanks to the easy weight adjustment, you save time switching between exercises and can switch between bicep and tricep training super quickly— perfect for an intense superset workout .
