Arms are very important for men and women both as they are billboard of your physique. So you have to understand the different kinds of biceps and triceps exercises.There are different kinds of exercises but today we are going to discuss few main biceps and triceps exercises. Some exercises can be performed by dumbbells, barbells while other exercises can be performed by cables. It is important to understand which exercise/movement target which muscle. There is no doubt everybody wants a great arms workout. So there are most important exercises that must include in your workout routine.
Superset 1: Dumbbell Bicep Curl | Overhead Tricep Extension
1. Dumbbell Bicep Curl| 4 sets X 15 Reps | Biceps
Dumbbell Bicep curls train other parts of arms as well. You only need one basic knowledge to perform this variation is how to move your arms. It targets the brachioradialis and brachialis also works during dumbbell bicep curl. This exercise improves the size of the brachioradialis and brachialis and it results in bulge of biceps.
How to perform it:
- Feet shoulder width apart shoulder, shoulders back bicep exercise.
- Turn the arms so our palms are facing forward pull your shoulders back execute the exercise by bringing the dumbbell up to your shoulders and back down.
- Make sure that your elbows should glue into your side.
- Curl and squeeze the biceps at the top and then bring it back down, range of rep of this exercise can be six to twelve reps.
Note: This a front bicep curl but you can also change your hand position into a neutral hand position.
2. Overhead Tricep Extension | 4 sets X 15 Reps | Triceps
It does not put lot of stress on your wrist, you can freely move your arm and if you have any muscular injury this will be great option for you.
How to perform it:
- Your elbows and arms should glue to the side of your head take it down and up.
- Lock out the elbows when you take it down.
- Put your hand up over your head bend your elbow down, take your other hand across your chest or can put to your side. Take it up with a full extension.
- Your form and pacing should be back in your mind. You can perform 3 to 4 sets 12 to 15 repetitions.
Note: Make sure that bend in your knees there should be no pressure in your lower back.
Superset 2: Cable Hammer Curl | Bench Dip
3. Cable Hammer Curl | 4 sets X 15 Reps | Biceps
Cable curl is one of the effective isolation exercises to build forearms and biceps. It targets the brachioradialis and brachialis along with the deltoids and the trapezius muscles. Apart from forearms it also strength the upper body. It can also improve the grip as you grip the rope tightly inward.
How to perform it:
- When you perform the cable hammer curl grip the rope with your palms facing you and stand straight up shoulders back.
- Keep the arch natural of your back and still your torso.
- Place your elbow by your side and keep them still during the whole movement.
- Pull your forearms up by using your biceps until your forearms will not touch your biceps.
- Focus on squeezing your biceps. Then bring the weight back to the starting position.
Note: Only your forearms should move not your upper arms.
4. Bench Dip | 4 sets X 15 Reps | Triceps
Bench dips work for the back of the arms. This exercise can be performed in three levels. Beginners should start with level 1 so they can start doing it smoothly so later they can perform all the levels. You can progress up with all levels
How to perform it:
- Grab the bench and palms should face the down.
- Here are three levels of bench dip:
Level 1: Keep your legs bent, butts off to the bench but right up against it. Upper arms parallel to the floor. On coming back the back of the arm is going to be squeeze. Now perform triceps bench dip up and down.
Level 2: Bring your legs out little bit and stay your butts close to the bench. Almost the process is similar to the level 1. Come up and down squeezing.
Level 3: It’s the hardest one; you up on your heels for this level. Heels, legs and knees should be straight. Now come up and down squeezing your triceps. When you come up and down your abs would be tight.
Note: Except your arms other body parts shouldn’t move. Keep your core tight.
Superset 3: High Cable Curl | Tricep Push Down
5. High Cable Curl | 4 sets X 15 Reps | Biceps
High cable curl is one of the best and popular exercises among the bodybuilders as it imitate the front-double-bicep pose in bodybuilding. So this is how this exercise can be a part of every bodybuilder’s workout routine. Biceps consist of two heads short head and long head, this exercise targets the short head of the biceps. High Cable Curl has two variations- one-arms and two-arm. Both variations are effective but one-arm cable curl can be more effective as it allows using more weight.
How to perform it:
- For performing the high cable curl, position yourself in the middle of both sides of the cable.
- Place you palms facing towards the ceiling to grab the handle.
- Your arms should be extended and parallel to the floor with your feet positioned shoulder width apart from each other.
- Squeeze your biceps until your forearms and biceps touch then move your forearms back to the starting position and repeat.
Note: Biceps muscle activates at 45 degree angle.
6. Tricep Push Down | 4 sets X 15 Reps | Triceps
Upper arms consists the triceps brachii muscle and it has three components: the long, the lateral and medial heads. It is the ideal exercise for building up upper arms by working on all three components. This exercise is also beneficial for overall strength and endurance as it engages your core, back and shoulder.
How to perform it:
- Start with locked up the feet and move up the core, get your upper body lined so the chest goes up and shoulder blades come down.
- Bring your elbows back and push down. Keep elbows way back and come up to chest height and back down.
Note: You can add intensity or make it more difficult by retracting the scapula. Keep your head aligned, chest should up and shoulders should down.
About The Author
Monika Chahar is a young journalist who has worked with media houses like Hindustan Times and Dainik Jagran group (special coverage of Jagran Film Festival). She has also develo..
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