Programme musculation des bras

OVERVIEW:

Arms are one of the most worked areas in bodybuilding, and for good reason: well-developed biceps and triceps give an athletic and powerful appearance . But to get voluminous and sculpted arms, it’s not enough to do a few curls. A well-structured program is essential to maximize muscle gain and strength .

In this article, discover complete and detailed programs for the arms , suitable for all levels .

Anatomy of the arms: understanding to train better

Before diving into the programs, it is important to know the main muscles of the arm :

Biceps brachii

Composed of two beams :

Long head : gives the biceps a « peak » shape.
Short head : adds volume and width.

👉 Function : Elbow flexion and forearm supination.

Triceps brachii

Located at the back of the arm, it represents more than 60% of the total volume of the arm . Composed of three bundles :

Long section : the largest, it provides volume.

Vast lateral : gives a curved effect.

Vastus medialis : deep, it stabilizes the elbow joint.

👉 Function : Elbow extension.

Anterior brachialis and brachioradialis

Anterior brachialis : located under the biceps, it pushes the biceps outwards and improves the overall volume of the arm.

Brachioradialis : muscle of the forearm that helps with elbow flexion.

👉 Function : They participate in flexion and stabilization movements.

Why specific arm training?

Fuller, more defined arms
An overall strength gain , useful for bench presses and pull-ups
Better muscle balance , reducing the risk of injury
An athletic look , with harmonious and powerful arms

The arms are used in many multi-joint exercises, but targeted isolation work is necessary for optimal development .

A good program should include both multi-joint and isolation exercises . Here are three levels of programs , depending on your experience.

Beginner program (2 days/week)

Goal : Improve brain-muscle connection and develop core strength.

🗓 Distribution : 2 sessions per week (eg Monday and Thursday)

Day 1 – Biceps & Triceps

EZ Bar Curl – 3×12
Dumbbell Hammer Curls – 3×12
Pulley Extensions (Bar or Rope) – 3×15
Bench Dips – 3×12

Day 2 – Strengthening & Endurance

Supine Pull-Ups – 3×10
Incline Dumbbell Curl – 3×12
Unilateral Dumbbell Extensions – 3×12
Diamond pumps – 3×15

💡 Tips :

Focus on perfect execution .
Do not go too heavy to avoid injury.

Intermediate program (3 days/week)

Goal : Increase muscle volume and training intensity.

🗓 Distribution : 3 sessions per week (eg Monday, Wednesday, Saturday)

Day 1 – Polyarticular Triceps & Biceps

Close-grip bench press – 4×10
Dips between two bars – 4×12
Weighted supine pull-ups – 4×8
Heavy Straight Bar Curl – 4×10

Day 2 – Muscle Isolation and Control

Dumbbell Desk Curls – 4×12
Dumbbell Hammer Curls – 4×12
Pulley Rope Extensions – 4×12
Dumbbell Kickback – 3×15

Day 3 – Functional and endurance work

Explosive push-ups (triceps) – 3×15
Concentrated Curl – 3×12
Unilateral Dumbbell Extensions – 3×12
Reverse Curl (Pronated Grip) – 3×12

💡 Tips :

Vary the angles and grips to engage all the muscles.
Play with the tempo (slow descent, explosive rise).

Advanced Program (4 days/week)

Goal : Maximize hypertrophy and muscle detail.

🗓 Distribution : 4 sessions per week (eg: Monday, Wednesday, Friday, Sunday)

Day 1 – Heavy Triceps & Explosive Biceps

Weighted Dips – 4×8
Military press – 4×8
Heavy Straight Bar Curl – 4×6
Dumbbell Hammer Curls – 4×12

Day 2 – Full Range of Motion Work

Incline Dumbbell Curl – 4×10
EZ Curl Desk Bar – 4×12
EZ bar extensions (skull crushers) – 4×10
Triceps rope extensions – 3×12

Day 3 – Muscle shock & isometrics

Weighted supine pull-ups – 4×8
Concentrated Curl – 4×12
Dumbbell Kickback – 3×15
Weighted Diamond Push-Ups – 3×12

Day 4 – Continuous tension work

Dumbbell Reverse Curl – 3×12
Unilateral Dumbbell Extensions – 3×12
Weighted Dips – 4×8
Light EZ bar curl + slow tempo – 3×15

💡 Tips :

Play on intensity : long series, heavy loads, time under tension.
Adjust weights to maximize progression without compromising technique.

A good program should include both multi-joint and isolation exercises to stimulate all muscle fibers. Here are three programs suitable for different levels .

Beginner program (2 days/week)

Objective: Develop strength and neuromuscular connection

Bench Dips – 3×12
Pulley Extensions (Bar or Rope) – 3×15
Diamond pumps – 3×12

Tip : Focus on controlled execution and really feel the muscle contraction.

Intermediate program (3 days/week)

Objective: Increase muscle volume

Close-grip bench press – 4×10
Dips between two bars – 4×12
Pulley Extensions (Rope) – 4×12
Dumbbell Kickback – 3×15

Tip : Gradually increase the loads while maintaining good technique.

Advanced Program (4 days/week)

Goal: Maximize hypertrophy and muscle definition

Weighted Dips – 4×8
Military press – 4×8
Skull crushers (EZ bar) – 4×10
Unilateral Dumbbell Extensions – 3×12
Explosive push-ups (triceps) – 3×15

Tip : Work with heavy loads and vary the angle of the exercises to stimulate all the fibers.

Technique for performing triceps exercises

1. Dips between two bars

Position : Grasp the parallel bars, arms outstretched, torso slightly inclined.
Descent : Bend your elbows to 90°, keep your back straight.
Ascent : Push up to full arm extension.

Tip : Keep your elbows close to your body to maximize triceps activation.

2. Close-grip bench press

Position : Lying on a bench, hands placed shoulder-width apart on the bar.
Descent : Bring the bar down to your chest, keeping your elbows close to your body.
Up : Push while contracting your triceps.

Tip : Do not go too low to avoid overloading your elbows.

3. Skull crushers (EZ bar)

Position : Lying on a bench, EZ bar held in a close grip.
Descent : Bring the bar behind your head while keeping your elbows fixed.
Ascent : Extend your arms while contracting your triceps.

Tip : Work slowly to maximize muscle tension.

Common mistakes to avoid

Good execution	Common mistake
Keep your elbows tight	Spread your elbows, which puts more stress on your shoulders
Full amplitude	Movement too short, reduces efficiency
Controlled movement	Too fast, loss of muscle tension
Suitable weight	Too heavy a load, risk of injury

How to progress when you are a beginner?

If you are just starting out, here is an effective progression :

Start with bodyweight exercises (diamond push-ups, bench dips).
Gradually add light loads (pulley extensions, kickbacks).
Work in long sets (12-15 repetitions) to master the technique.
Increase intensity by reducing rest periods or adding weight.

A good program should include both multi-joint and isolation exercises for optimal stimulation. Here are three training levels based on your experience.

Beginner program (2 days/week)

Objective: Develop strength and neuromuscular connection

EZ Bar Curl – 3×12
Dumbbell Hammer Curls – 3×12
Incline Dumbbell Curl – 3×15

💡 Tip : Focus on controlled execution and muscle feel.

Intermediate program (3 days/week)

Objective: Increase muscle volume

Supine Pull-Ups – 4×8
Straight bar curl – 4×10
Curl desk – 4×12
Dumbbell Hammer Curls – 3×12

💡 Tip : Work with full range of motion and don’t cheat with the momentum.

Advanced Program (4 days/week)

Goal: Maximize hypertrophy and muscle definition

Heavy Straight Bar Curl – 4×6-8
Weighted pull-ups supinated – 4×8
Incline Dumbbell Curl – 4×10
Concentrated Curl – 3×12
Heavy Hammer Curl – 3×12

💡 Tip : Vary angles and loads for complete stimulation.

Practical tips for effective biceps training

✔ Don’t overdo it : The biceps are used in all pulling exercises, so there’s no need to overtrain them.
✔ Vary the exercises and angles : Include incline, standing, and bench curls for full stimulation.
✔ Use the right weights : Too heavy = poor execution, too light = lack of stimulation.
✔ Control the descent : The negative phase is as important as the ascent.

Common mistakes to avoid

Good execution	Common mistake
Keep your back straight	Swing the bust to cheat
Controlled movement	Rises too quickly without contraction
Full amplitude	Movement too short
Suitable weight	Too heavy, loss of technique

How to progress when you are a beginner?

1️⃣ Start with light loads and good movement control .
2️⃣ Gradually increase the loads while maintaining good execution.
3️⃣ Add supinated pull-up exercises to strengthen the biceps functionally.
4️⃣ Work with full range of motion to maximize muscle recruitment.

Tips for Effective Arm Training

✔ Work the triceps as much as the biceps : Since the triceps are larger, their development has a strong impact on the size of the arm.
✔ Use different grips : Supination, pronation, neutral to work all the fibers.
✔ Do not neglect heavy loads : Especially on polyarticular exercises (dips, pull-ups, bench presses).
✔ Work in full range of motion : A good stretch and maximum contraction improve gains.