Can Training Biceps and Triceps on the Same Day Hurt Your Gains? Explained!

I must confess something: the first time I tried training biceps and triceps on the same day, I was terrified I’d “burn out” my muscle gains.

I pictured my arms completely destroyed and no visible results.

But over time I discovered that, if done correctly, that’s not the case at all.

In fact, I began to love the pumped feeling I get when I train them together.

Why?

We’ll get there in a moment.

Table of Contents

Why all this dilemma about “arm day”?

At the gym, I’ve heard all sorts of weird theories.

Some say that if you train biceps and triceps together, they sap each other’s energy and won’t grow as they should.

Others argue that the forearm (often forgotten) ends up limiting performance if you train everything at once.

I, on the other hand, believe the body is much smarter than we think.

If you structure sets, reps, and rest correctly, you can easily train biceps, triceps (and even forearms!) in the same session without sending your muscles into meltdown.

The key word is always “programming.”

What muscles do we really have under the sleeve?

To figure out how to structure the workout, we first need to know who we’re dealing with.

Biceps Brachii: It has two heads (long and short). Besides flexing the elbow, it helps with forearm supination (the “check your watch” movement). We often forget the brachialis, which sits beneath the main biceps and contributes to overall arm mass.

Triceps Brachii: It has three heads (long, lateral, medial). It’s the main muscle responsible for elbow extension. If you want big arms, you need to focus a lot on the triceps, because it makes up the bulk of the arm’s size.

Forearms: I consider them the “silent brothers” of the biceps and triceps. They’re not often highlighted, but if you want a solid grip and stability in your exercises, you need to train them. Strong wrists and forearms give a big boost in all curls and also in exercises like dips or close-grip bench press (where you grip the bar hard).

Advantages of training biceps and triceps together

Putting biceps and triceps in the same workout?

It sounds like a textbook move: a push-pull mix that leaves your arms pumped and ready to impress.

Or at least, that’s the hope.

But aside from the epic pump, there are good reasons to pair these two muscles and make your sessions more effective (and maybe quicker).

Pump through the roof. I assure you, leaving the gym with swollen arms is a feeling that makes you feel like a superhero. By alternating biceps and triceps exercises, you get a constant blood flow and feel “charged” from start to finish.

Time saver. If you have a packed schedule (work, study, family, Netflix…), dedicating a single session just to arms frees up other days to focus on chest, back, legs, and shoulders.

Train Arms More Often. You can train them multiple times a week. Arms recover quickly, so you don’t need to wait too long to feel them working again.

Perfect muscle balance. Training biceps and triceps together helps maintain balance between the two. No one wants disproportionate arms, right? With balanced work, you build strength in a harmonious way and reduce the risk of imbalances.

Less joint stress. Alternating biceps and triceps exercises allows the joints to recover better. Instead of overloading the elbows with too many consecutive curls, you let them breathe while moving on to triceps exercises. Result? Less discomfort, more quality reps.

More variety, less boredom. Let’s face it: doing only curl after curl can get boring. Switching between biceps and triceps makes your workout more dynamic and fun. Supersets, variations, and new challenges keep motivation high.

A metabolism boost. Working antagonist muscles without long pauses keeps your heart rate up and burns more calories. It’s not just a strength workout but also a great way to stay lean.

Helps in everyday movements. Lifting grocery bags, moving boxes, or keeping a playful dog in check… everything becomes easier with stronger arms. Training biceps and triceps together gives you that extra edge to tackle these small daily challenges without issues.

DOMS under control. Forget the pain that leaves you stuck after a day of squats. With arms, the next day you feel you’ve worked them, but without that epic suffering. You can still use a fork without looking like a robot.

Possible disadvantages of training them together

Training biceps and triceps together sounds like a smart move.

A nice mix of push and pull all in one session.

But the reality?

It’s not always as simple as it seems.

Rapid fatigue, halved results. Giving your best on biceps often means your triceps are already struggling before you even begin. It has happened more than once: after an intense curl set, pushdowns felt tougher than expected. And when energy drops, workout quality suffers.

The “wobbly arms” effect for days. An intense workout, and the next day you’re cursing every water bottle or shirt you have to put on. This happens especially at the start, when muscles aren’t yet ready for the load. Seriously, who would have thought triceps are involved in every little thing?

Conflict with chest and back. If you’ve planned heavy exercises like bench press and bent-over rows the day after or the day before, you might not have the same energy or you might have sore muscles (since biceps and triceps are involved in pushing and pulling).

Better to train biceps first or triceps first?

Ah, the big question.

Biceps first or triceps first?

The truth?

It all depends on what you want to achieve.

If you look at your arms and think: “My biceps need a miracle,” then start with them.

When you’re fresh, you can give your all on curls and finally see that definition you’ve been dreaming of.

On the other hand, if you want bigger arms overall, triceps are the way to go.

They occupy most of the arm’s space, so starting with exercises like parallel bar dips or close-grip bench press can make a big difference.

And then there’s my favorite option: alternating.

A bit of biceps, a bit of triceps, and you’re good to go.

It’s a simple way to keep the pace high, save time, and get a pump that makes you look bigger than you really are (at least while it lasts).

Usually, I do a barbell curl, then go straight to a cable pushdown.

One minute of rest and on to the next set.

I guarantee your arms start looking more pumped than you’d expect.

Alternating also has another advantage: it prevents the workout from becoming boring.

I’ve lost count of how many times I’ve found myself halfway through a session staring at the clock, wondering why it felt like I’d been there forever.

Try it and see what works best for you.

Compound exercises: the foundation for strong and massive arms

Have you ever wondered if you’re training your arms the right way?

I’ve been there too.

I bounced from one routine to another, trying to figure out if I should just focus on curls or if dips might be the secret to bigger arms.

Spoiler: neither one alone works miracles.

In the end, I realized that mixing compound and isolation exercises is the key to building bigger, more defined, and stronger arms.

But when to do what?

Here’s everything I’ve learned, straight up.

If you want big arms, you need to lift big.

And compound exercises let you do that.

These moves engage multiple muscle groups and give you that “I’m doing something serious” feeling as soon as your workout starts.

And believe me, nothing beats the satisfaction of finishing a set of parallel bar dips without looking like a flailing sack of potatoes.

When to do them?

At the start of your workout, no ifs or buts.

Why?

Because you have more energy and can push heavier weights without cheating.

You activate more muscle fibers and prepare the arm for the isolation work that follows.

You improve coordination and endurance for the rest of the workout.

If you start with isolation exercises, you’ll end up tiring out too early.

And I don’t want to see you doing barbell curls using your legs to push!

Compound exercises for arms you shouldn’t skip at the gym

DIPS ON PARALLEL BARS (FOR TRICEPS, NOT CHEST)
The first time I tried them, I thought: “Easy.”
Two sets later, I was shaking like a leaf.
If you want explosive triceps, this is the exercise you need.
Keep your shoulder blades retracted and your elbows close.
Lower yourself slowly, as if carefully stepping down a steep staircase.
Push back up using your triceps, no unnecessary swinging.
➜ Perfect as your first triceps exercise, 3-4 sets of 6-8 reps.
CLOSE-GRIP BENCH PRESS
Don’t do what I did at first: I was convinced that keeping my hands together was the only right way to do it.
The result? Sore wrists for days.
Grip the bar just slightly narrower than shoulder-width.
Lower the bar in a controlled manner (no bouncing off the chest!).
Press upward focusing on the triceps.
➜ Either immediately after dips or as your first exercise, 3-4 sets of 6-10 reps.
FLAT DUMBBELL PRESS (NEUTRAL GRIP)
Sometimes an alternative to the close-grip barbell bench press can provide a different feel and help isolate the triceps better.
Using dumbbells allows a wider range of motion and deeper triceps stretch.
Be careful not to descend too quickly: control each rep to maximize the workload.
➜ Add it in to alternate with the barbell bench press, 3 sets of 8-10 reps.
REVERSE-GRIP PULL-UPS
They’re not just a back exercise, trust me.
If done correctly, they hit the biceps like nothing else.
Palms facing you, grip slightly wider than shoulders.
Chest out, shoulders down (no hunched-back desk posture!).
Pull yourself up without swinging like a pendulum.
➜ Great as a biceps opener, 3-4 sets of 6-8 reps.
ISOMETRIC CHIN-UPS
Another biceps killer.
Pull yourself into a chin-up position and hold the contraction for a few seconds before descending slowly.
This isometric movement really tests the biceps and helps build endurance and control.
➜ Perfect to finish off the session, 3 sets of 6-8 reps with a 3-5 second hold at the top.

Isolation exercises: the trick for more defined muscles

Think of isolation exercises as the final detail in your masterpiece.

They zero in on the muscles, giving them the shape and definition they deserve.

And let’s be honest—few things feel better than squeezing out a perfect concentration curl, watching your biceps swell.

When to do them?

After compound exercises.

You’ve done the heavy lifting, now you can focus on contraction and control.

Here are the isolation exercises you should never miss

BARBELL CURL (THE TIMELESS CLASSIC FOR BICEPS)
Keep your elbows still, no rodeo swings.
Squeeze at the top, lower slowly.
This exercise is like bread and butter for biceps: simple, effective, and foolproof (when done right).
If you want bigger arms, you can’t avoid it.
➜ Perfect after reverse-grip pull-ups, 3-4 sets of 8-12 reps.
HAMMER CURL (BICEPS AND FOREARMS ON FIRE)
The first time I tried them, I discovered muscles I didn’t even know I had.
Neutral grip, palms facing inward.
No sudden movements, control the lift.
Great for adding thickness to your arms and not looking like you only train for show.
➜ Insert them mid-session, 3 sets of 10-12 reps.
CONCENTRATION CURL (THE SECRET TO A BICEPS PEAK)
Want that peak straight out of a comic book? This is your exercise.
Lock your elbow against your thigh, no cheating, just a clean, controlled contraction.
Feel the biceps working and imagine your shirt sleeves getting tighter.
➜ Perfect as a final exercise for biceps, 3 sets of 12-15 reps.
SCOTT CURL (FOR TOTAL BICEPS CONTROL)
If you’ve ever done this on a preacher bench, you know what I’m talking about.
It pins your arm in place, forcing you to isolate the biceps like never before.
Perfect for those who love to see veins pop out while trying to lift that darn barbell.
➜ Great for targeting the biceps short head, 3 sets of 10-12 reps.
SKULLCRUSHER (THE TRICEPS DESTROYER)
Keep your elbows tight.
Control the eccentric phase, no banging your forehead (or you’ll understand why it’s called skullcrusher).
This exercise is lethal for the triceps long head and builds serious strength.
Oh, and don’t go overboard with the weight; we don’t want accidents.
➜ Do it after compound triceps exercises, 3 sets of 8-10 reps.
CABLE PUSHDOWN (TRICEPS DEFINITION)
Here, the perfect form is everything: elbows locked, no shoulder movement, just pure elbow extension.
An exercise I never skip, for one simple reason: it works.
➜ Great for the triceps lateral head, 3 sets of 10-12 reps.
DUMBBELL KICKBACK (THE KING OF PEAK CONTRACTION)
Don’t underestimate it just because it looks “light.”
If you do it right, with a still elbow and a straight back, you’ll feel a burn like never before.
Perfect for sculpting details and giving that toned look to the triceps.
➜ Ideal as a final finisher, 3 sets of 12-15 reps.
OVERHEAD EXTENSION WITH DUMBBELL (DEEP STRETCH FOR THE TRICEPS)
One of the best exercises to stretch the triceps long head under tension.
Keeping your back straight is key here, and don’t be tempted to use weights that are too heavy.
➜ Perfect for maximum stimulation of the long head, 3 sets of 8-12 reps.
SPIDER CURL (MAXIMUM BICEPS ACTIVATION)
Think you’ve tried everything? This exercise changes the game.
Doing it on an incline bench eliminates any shoulder help, forcing the biceps to do all the work.
➜ Great for enhancing mind-muscle connection, 3 sets of 10-12 reps.
FRENCH PRESS WITH EZ BAR (GUARANTEED TRICEPS FATIGUE)
A blend of isolation and compound exercise.
It allows you to load up the weight while still focusing intensely on the triceps.
Be careful not to let your elbows flare out too much.
➜ Insert it midway through your triceps workout, 3 sets of 8-10 reps.

Want to see how the pros do it?

Check out this Olympia prep video packed with killer arm exercises.
It’s a solid way to pick up tips and fine-tune your form!

How to structure a workout combining compound and isolation

If you want arms that fill your sleeves, you can’t just do a few random curls and hope for the best.

You need a solid plan that hits every angle of the biceps and triceps properly.

Too often, people focus only on random exercises without realizing these muscles have multiple “heads” that all need attention.

Ignoring one?

You’re missing out on extra inches and leaving gains on the table.

The solution?

A strategic mix of compound and isolation moves that stimulate all muscle heads, building both size and definition.

Here’s a proven formula you can adapt to your routine.

You don’t need to do all of these exercises in one session.

Instead, split them across different days based on your training split and recovery needs.

Biceps:

Reverse-grip pull-ups – 4 sets x 6-8 reps (long head)
Barbell curl – 3 sets x 8-12 reps (short & long head)
Hammer curl – 3 sets x 10-12 reps (brachialis)
Concentration curl – 3 sets x 12-15 reps (short head)
Incline curl – 3 sets x 10-12 reps (long head)

Triceps:

Parallel bar dips – 4 sets x 6-8 reps (long & lateral head)
Close-grip bench press – 3 sets x 8-10 reps (all heads)
Skullcrusher – 3 sets x 8-10 reps (long head)
Cable pushdown – 3 sets x 10-12 reps (lateral head)
Dumbbell kickback – 3 sets x 12-15 reps (medial head)
Overhead extension – 3 sets x 8-10 reps (long head)

EXAMPLE OF EXERCISE PAIRING:

Day	Biceps	Triceps
Day 1	Reverse-grip pull-ups – 4×6-8 Barbell curl – 3×8-12 Hammer curl – 3×10-12	Parallel bar dips – 4×6-8 Close-grip bench press – 3×8-10 Skullcrusher – 3×8-10
Day 2	Concentration curl – 3×12-15 Incline curl – 3×10-12	Cable pushdown – 3×10-12 Dumbbell kickback – 3×12-15 Overhead extension – 3×8-10

>>This 20-minute video is loaded with<< killer biceps and triceps combos to fire up your workout!

Pay attention to the forearm: small but crucial

Forearms often don’t get the attention they deserve, but they’re essential for improving grip and giving the arms a complete look.

You don’t need a whole session just for them (unless they’re your weak point), but a few targeted sets once a week can work wonders.

Some effective exercises to involve them are:

Wrist curl: great for developing wrist flexor strength. Sit on a bench, forearms resting on your knees, and move slowly up and down.
Reverse wrist curl: perfect for working the forearm extensors and improving muscle balance.
Reverse-grip pull-ups and hammer curls: already in your routine, they effectively involve the forearms without needing much else.

>>If you want to avoid the “big arms but<< tiny wrists” look, giving a few minutes to forearms really makes a difference:

Volume and reps: how to get it right

If you want strength and mass:

3-4 sets of 6-8 reps with a weight that really makes you work.

No excuses.

If the last rep doesn’t make you question your life choices, you probably need to go heavier.

Classic hypertrophy:

3-4 sets of 8-12 reps (some go up to 15, but be careful not to turn it into an endurance marathon).

Personally, I find that staying in the 10-12 range gives the perfect combo of pump and “okay, I did something serious today” feeling.

Mix:

Many alternate rep ranges in the same session.

For instance, start with heavy loads on the multi-joint moves for 6-8 reps, then do isolation exercises for 10-12 reps.

A mix that targets all muscle fibers, including those that would rather sit back and relax.

I’ve tried this approach multiple times, and yes, it leaves its mark.

Too many reps? Watch out for turning your workout into cardio.

Going above 15 reps can be useful for endurance, but if you want to build mass, better not overdo it.

I’ve made the mistake of focusing too heavily on volume once, and the result? Lots of sweat, little muscle growth.

Time under tension: it matters more than you think.

It’s not just how many reps you do, but how long the muscles stay under tension.

Controlling the movement and slowing down the eccentric phase can make you really feel every single fiber scream.

When I started focusing on this, I realized that “good pain” does exist.

Listen to the muscles, not your ego.

Experiment and find the rep range that works best for you.

If one exercise makes you feel the muscle work better at 10 reps rather than 8, go for it.

Sometimes I thought I had to follow the “perfect numbers,” but the truth?

Your body responds better when you give it what it needs, not just what the chart says.

Progress: always push a little more.

Add weight, do one more rep, or try a longer time under tension.

Whatever you choose, the goal is not to stay stuck doing the same thing.

I’ve noticed that even small improvements over time make a big difference, as long as you’re consistent.

Form above all else.

Pushing more is great, but if your technique goes on vacation after the first sets, you’re doing no favors for your muscles (or your joints).

It’s better to do fewer reps correctly than more reps randomly.

Trust me, I’ve learned the hard way that correcting a bad habit is much harder than creating a good one from the start.

Recovery is the real key to success

If you don’t let your muscles (and your brain) rest, say goodbye to gains.

Think of it like a race car engine: if you don’t let it cool down and don’t change the oil, it’ll seize up at some point.

Same goes for the body.

Sleeping at least 7-8 hours a night helps protein synthesis and the release of anabolic hormones (GH, for example).

Plus, don’t slack on macronutrients: quality protein, complex carbs, and “good” fats to support hormone production.

And remember to drink water.

I know, it sounds obvious, but if you’re even 2% dehydrated, your performance drops exponentially.

Conclusion

So, do you still think training biceps and triceps together will ruin your progress?

Nope, it won’t.

In fact, it’s a solid way to make the most of your workout time and give your arms some well-deserved love.

The important thing is not to fall into the classic traps: too many sets, zero recovery, little attention to technique.

I love my “Arm Day.”

It gives me a massive pump and motivates me to push harder in my other workouts.

Give it a try and experiment.

If you like it and see results, keep going.

If it doesn’t work for you, separate them.

There are no absolute dogmas in the gym, just different bodies responding to different stimuli.

And the real magic is discovering what works for you.

FAQs

How many times a week can I train biceps and triceps together?

It depends on your overall program. If you have a dedicated “Arm Day,” once a week is often enough, especially if you train chest and back on other days (where biceps and triceps work together). If you recover well and your muscles respond, you can consider twice a week, but be mindful of fatigue signals.

Do I really have to do multi-joint exercises for arms?

It’s not mandatory, but compound exercises (like dips and close-grip bench press) engage more muscle fibers and help you build strength and mass faster. Isolation exercises are still crucial for specifically targeting the different heads of biceps and triceps.

Is it better to do supersets or train one muscle first, then the other?

Both methods work. Supersets (biceps-triceps) shorten workout time and increase pump, but require more endurance. Training biceps first, then triceps (or vice versa) lets you focus on one without the other interfering too much. It depends on your goals and fitness level.

If my arms aren’t growing, should I do more sets or change approach?

Before adding more sets, check your execution quality and diet. It’s often more useful to change exercises and rep ranges, add intensity techniques (like rest-pause or slow negatives), or improve recovery (more sleep, more protein).

How long should I rest between arm sessions?

Generally 48-72 hours, but it can vary. If you still feel very sore, wait another day. It’s better to rest a bit more than train a muscle that’s still too fatigued.

Can I train biceps and triceps together and then do shoulders or legs the same day?

You can, but you risk wearing yourself out too much. I prefer to keep “Arm Day” mainly for arms (maybe adding some light core work or cardio). That way, I keep energy and focus high.