Arms Workout #1: 8 Amazing Biceps & Triceps Exercises

Last Updated on January 7, 2021

#3 – Barbell Curls Lying Against An Incline

3 Sets | 10-12 Reps | 1min break
Lie on incline bench with your arms holding a barbell and hanging down in a horizontal line. curl the weight up as high as you can and make sure that you curl the weight up just by the forearms , and do not swing the arms after that and slowly go back to the starting position as you inhale

#4 – Cross Body Hammer Curl

3 Sets | 10-12 Reps | 1min break
Took a dumbbells and stand up straight and make sure that your hands down at your side with your palms facing in . curl the dumbbell of the right arm up into your left shoulder as you exhale. and you should touch the of the dumbbell to your shoulder . and the slowly lower the dumbbelle to the starting position and repeat the same movement for the left arm

Triceps Exercises

#1 – Close-Grip Barbell Bench Press

4 Sets | 10-12 Reps | 1min break

#2 – Cable One Arm Tricep Extension

4 Sets | 10-12 Reps | 1min break

#3 – Dips – Triceps Version

3 Sets | 10-12 Reps | 1min break

#4 – Lying Dumbbell Tricep Extension

3 Sets | 10-12 Reps | 1min break

Conclusion

Building muscles in your biceps & triceps is not any different than it is with big muscle groups like lats or quads. Like those muscle groups, your biceps & triceps respond to heavy weight in addition to high volume, but they need more time for recovering in purpose to sizable gains.

These exercises provide more than suitable arm work. Make sure to keep the concentration high and the move quick. Hit them hard & fast, and watch ’em getting bigger and grow!