Awesome Exercises for Building Triceps and Biceps

 

When it comes to building arm muscles, the biceps and triceps are two of the most important muscles to focus on.

While many people focus solely on bicep exercises, it’s important to give equal attention to the triceps, which make up two-thirds of the upper arm muscles.

In this blog post, we’ll take a look at some awesome exercises for building triceps and biceps.

Triceps and Biceps: Awesome Exercises for Building Them.

Bicep Exercises:

Standing Barbell Curl

The standing barbell curl is a classic bicep exercise that targets the entire bicep muscle. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell with an underhand grip. Keeping your elbows close to your body, slowly curl the barbell up towards your chest and then lower it back down to the starting position.

Hammer Curl

The hammer curl is a great exercise for building the brachialis muscle, which sits underneath the biceps and helps to create a more defined arm. To perform this exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells with your palms facing inwards. Keeping your elbows close to your body, curl the dumbbells up towards your shoulders and then lower them back down to the starting position.

Incline Dumbbell Curl

The incline dumbbell curl is a great exercise for targeting the long head of the biceps. To perform this exercise, lie on an incline bench with your arms hanging straight down and holding a pair of dumbbells. Keeping your elbows close to your body, curl the dumbbells up towards your shoulders and then lower them back down to the starting position.

Chin-Up

The chin-up is a compound exercise that targets multiple muscles in the arms and back, including the biceps. To perform this exercise, grab a chin-up bar with an underhand grip and hang with your arms fully extended. Pull your body up towards the bar until your chin is above the bar, and then lower your body back down to the starting position.

Tricep Exercises:

Close-Grip Bench Press

The close-grip bench press is a compound exercise that targets the triceps, chest, and shoulders. To perform this exercise, lie on a bench and hold a barbell with a narrow grip. Lower the barbell down to your chest and then press it back up to the starting position.

Tricep Dip

The tricep dip is a bodyweight exercise that targets the triceps and can be performed on parallel bars or using a bench. To perform this exercise, place your hands on the bars or bench and extend your legs out in front of you. Lower your body down towards the ground by bending your elbows, and then press your body back up to the starting position.

Skull Crusher

The skull crusher is an isolation exercise that targets the triceps. To perform this exercise, lie on a bench and hold a pair of dumbbells with your arms extended above your chest. Lower the dumbbells down towards your forehead by bending your elbows, and then extend your arms back up to the starting position.

Tricep Pushdown

The tricep pushdown is a great exercise for targeting the lateral head of the triceps. To perform this exercise, stand in front of a cable machine and attach a rope handle to the high pulley. Grasp the handle with an overhand grip and pull it down towards your thighs, keeping your elbows close to your body. Return the handle to the starting position by extending your arms.

Conclusion;

Building biceps and triceps requires a combination of exercises that target the entire muscle group. By incorporating a variety of exercises into your workout routine, you can build strong, defined arm muscles that look great

Leave a Reply

Your email address will not be published. Required fields are marked *