Arms Workout #1: 8 Amazing Biceps & Triceps Exercises

Last Updated on January 7, 2021

You will never have big biceps & triceps as long as you are under-weight. No matter how many exercises you do. To build massive arms, increase your muscle-mass first by eating a lot & getting stronger.

Workout Description

Eat and Eat: Eat every Three hours. Breakfast – lunch – dinner – post workout & Two snacks. eat till saturation on each meal. Rest: Muscles grow when you’re sleeping or at rest.

Give your arms-muscles a break, they are small muscles.Track Your Progress: Weigh your body and measure your flexed arms every 14 days.Not all arm workouts are the same.

Some touch different parts of the arm, and others may just be for details, having no real rating. We’ve compiled the best and most effective arm workouts that have been created to maximize muscle-growth.

Biceps Exercises

#1 – Close-Grip EZ Bar Curl

4 Sets | 10-12 Reps | 1min break
Holding an E-Z curl bar at the closer inner handle, and stand up with your torso upright , and make sure that your elbows are close to the torso, while you breathing and with just move your forearms curl the weights forward while contracting the biceps, continue the movement until the bar is at shoulder level, and then slowly bring the bar back to the start position as your breath in .

#2 – Seated Dumbbell Curl

4 Sets | 10-12 Reps | 1min break
Take your dumbbells and sit on a flat bench , make sure that your elbows close to the torso and rotate the palms of your hands to be facing your torso , by moving the forearms holding the upper arm stationary, then curl the weights and start twisting the wrists once the dumbbells pass hour thighs so that the palms of your hands, and then slowly bring back the dumbbells to the initial position