gain biceps and triceps mass with these 12 exercises and workout
Every time we pull, we use our biceps and triceps.
Because our biceps and triceps get a lot of work during compound
movements, it’s important to limit the number of sets during isolation
work.
With dedicated arm training, keep the sets low and the intensity
high.
An even bigger problem is that most people don’t understand anatomy well
enough to train their biceps and triceps effectively.
The major action of the biceps brachii is elbow flexion and forearm
rotation.
The muscle is made of two heads, a long and a short.
These muscle heads have two different origins but come together to form
one tendon, which attaches to the radius.
Your biceps can fatigue easily and rely on your front deltoid and
brachioradialis (anterior forearm muscle) for aid.
To get the most out of your biceps training, you need movements that
include both flexion and supination.
The triceps brachii is named similarly because of its three
heads.
The triceps is a slightly larger portion of the arm and just as complex
as the biceps.
Triceps main function is to extend the elbow.
The long and lateral heads of the triceps create the “horseshoe” shape
everyone is gunning for. The medial head is a deep muscle.
Not all three heads originate at the same place, but they all insert into
the elbow.
The long head of the triceps originates at the scapula.
To isolate it, your elbow must be over your head.
Do this workout once per week on any day you choose.
Spider Curl
4 sets of 12, 8, 6, 15 reps
Start out by setting the bar on the part of the preacher bench that you
would normally sit on. Make sure to align the barbell or dumbbells
properly so that you are balanced and will not fall off.
Move to the front side of the preacher bench (the part where the arms
usually lay) and position yourself to lay at a 45 degree slant with your
torso and stomach pressed against the front side of the preacher
bench.
Make sure that your feet (especially the toes) are well positioned on the
floor and place your upper arms on top of the pad located on the inside
part of the preacher bench.
Use your arms to grab the barbell/dumbbells with a supinated grip (palms
facing up) at about shoulder width apart or slightly closer from each
other.
Slowly begin to lift the upwards and exhale. Hold the contracted position
for a second as you squeeze the biceps.
Slowly begin to bring the barbell/dumbells back to the starting position
as your breathe in. .
Repeat for the recommended amount of repetitions.
Incline Dumbbell Curl
3 sets of 8, 8, 6 reps
Sit back on an incline bench with a dumbbell in each hand held at arms
length. Keep your elbows close to your torso and rotate the palms of your
hands until they are facing forward.
While holding the upper arm stationary, curl the weights forward while
contracting the biceps as you breathe out. Only the forearms should
move.
Continue the movement until your biceps are fully contracted and the
dumbbells are at shoulder level. Hold the contracted position for a
second.
Slowly begin to bring the dumbbells back to starting position as your
breathe in.
Repeat for the recommended amount of repetitions
Barbell Curl
3 sets of 8, 8, 12 reps
Stand up with your torso upright while holding a barbell at a
shoulder-width grip. The palm of your hands should be facing forward and
the elbows should be close to the torso.
While holding the upper arms stationary, curl the weights forward while
contracting the biceps as you breathe out.
Continue the movement until your biceps are fully contracted and the bar
is at shoulder level.
Hold the contracted position for a second and squeeze the biceps
hard.
Slowly begin to bring the bar back to starting position as your breathe
in.
Repeat for the recommended amount of repetitions.
Preacher Curl
Dropset to failure
To perform this movement you will need a preacher bench and an E-Z bar.
Grab the E-Z curl bar at the close inner handle (either have someone hand
you the bar which is preferable or grab the bar from the front bar rest
provided by most preacher benches).
The palm of your hands should be facing forward and they should be
slightly tilted inwards due to the shape of the bar.
With the upper arms positioned against the preacher bench pad and the
chest against it, hold the E-Z Curl Bar at shoulder length. This will be
your starting position.
As you breathe in, slowly lower the bar until your upper arm is extended
and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is
fully contracted and the bar is at shoulder height.
Squeeze the biceps hard and hold this position for a second.
Repeat for the recommended amount of repetitions.
Triceps Pushdown
4 sets of 12, 8, 8, 8 reps
Attach a rope, straight or angled bar to a high pulley and grab with an
overhand grip (palms facing down) at shoulder width.
Standing upright with the torso straight and a very small inclination
forward, bring the upper arms close to your body and perpendicular to the
floor.
The forearms should be pointing up towards the pulley as they hold the
bar.
This is your starting position.
Using the triceps, bring the bar down until it touches the front of your
thighs and the arms are fully extended perpendicular to the floor.
The upper arms should always remain stationary next to your torso
and only the forearms should move.
Exhale as you perform this movement.
After a second hold at the contracted position, bring the bar slowly up
to the starting point. Breathe in as you perform this step.
Repeat for the recommended amount of repetitions.
Seated Triceps Press
3 sets of 10, 8, 8 reps
Sit down on a bench with back support and grasp a dumbbell with both
hands and hold it overhead at arm’s length.
The resistance should be resting in the palms of your hands with your
thumbs around it.
The palm of the hand should be facing inward.
Keeping your upper arms close to your head (elbows in) and perpendicular
to the floor, lower the resistance in a semi-circular motion behind your
head until your forearms touch your biceps.
Breathe in as you perform this step.
Go back to the starting position by using the triceps to raise the
dumbbell.
Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.
Low Cable Triceps Extension
3 sets of 12, 12, 15 reps
Select the desired weight and lay down face up on the bench of a seated
row machine that has a rope attached to it.
Your head should be pointing towards the attachment.
Grab the outside of the rope ends with your palms facing each other
(neutral grip).
Position your elbows so that they are bent at a 90 degree angle and your
upper arms are perpendicular (90 degree angle) to your torso.
As you breathe out, extend your lower arms until they are straight and
vertical. The upper arms and elbows remain stationary throughout the
movement. Only the forearms should move.
Contract the triceps hard for a second.
As you breathe in slowly return to the starting position.
Repeat for the recommended amount of repetitions.
Lying Dumbbell Triceps Extension
3 sets of 15, 15, 20 reps
Lie on a flat bench while holding two dumbbells directly in front of
you.
Your arms should be fully extended at a 90-degree angle from your torso
and the floor.
The palms should be facing in and the elbows should be tucked
in.
This is the starting position.
As you breathe in and you keep the upper arms stationary with the elbows
in, slowly lower the weight until the dumbbells are near your ears.
At that point, while keeping the elbows in and the upper arms stationary,
use the triceps to bring the weight back up to the starting position as
you breathe out.
Repeat for the recommended amount of repetitions.
Seated Palms-Down Barbell Wrist Curl
4 sets of 25 reps
Hold a barbell with both hands and your palms facing down; hands spaced
about shoulder width.
Place your feet flat on the floor, at a distance that is slightly wider
than shoulder width apart.
Lean forward and place your forearms on top of your upper thighs with
your palms down.
Lower the bar as far as possible while inhaling and keeping a tight
grip.
Now curl bar up as high as possible while flexing the forearms and
exhaling.
Hold the contraction at the top for a second.
Standing Palms-Up Barbell Behind The Back Wrist Curl
3 sets of 15 reps
Start by standing straight and holding a barbell behind your glutes at
arm’s length while using a pronated grip (palms will be facing back away
from the glutes) and having your hands shoulder width apart from each
other.
You should be looking straight forward while your feet are shoulder width
apart from each other.
While exhaling, slowly elevate the barbell up by curling your wrist in a
semi-circular motion towards the ceiling.
Hold the contraction for a second and lower the barbell back down to the
starting position while inhaling.
Repeat for the recommended amount of repetitions.
When finished, lower the barbell down to the squat rack or the floor by
bending the knees.
Reverse Barbell Curl
3 sets of 15 reps
Stand up with your torso upright while holding a barbell at shoulder
width with the elbows close to the torso.
The palm of your hands should be facing down (pronated grip).
While holding the upper arms stationary, curl the weights while
contracting the biceps as you breathe out.
Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar
is at shoulder level.
Hold the contracted position for a second as you squeeze the
muscle.
Slowly begin to bring the bar back to starting position as your breathe
in.
Repeat for the recommended amount of repetitions.
Hammer Curls
1-2 sets to failure
Stand up with your torso upright and a dumbbell on each hand being held
at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso.
Now, while holding your upper arm stationary, exhale and curl the weight
forward while contracting the biceps.
Continue to raise the weight until the biceps are fully contracted and
the dumbbell is at shoulder level.
Hold the contracted position for a brief moment as you squeeze the
biceps.
After the brief pause, inhale and slowly begin the lower the dumbbells
back down to the starting position.
Repeat for the recommended amount of repetitions.
This workout provides more than sufficient arm work.
Make sure to keep the intensity high and the pace quick.
Hit them hard, hit them fast and watch them grow!
Many people fail to realise that they already train their arms multiple
times per week, without ever doing any direct arm work.
Every time we do a pressing movement, we use our triceps.
