Bicep Tricep Workout
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Anatomy of the upper arm
To build spectacular arms, you first need to know the muscles you will be training and their function. You should also want to know about bicep tricep workout.
The upper arm is made up of two muscle groups.
- The Biceps:
Your biceps are made up of the long (outer) portion of the short (inner) portion and represent 1/3 of the upper arm.
- The Triceps:
The triceps are made up of 3 portions. The long portion, the short portion and the middle portion.
They also represent 2/3 of the arm which might surprise those who think that you need big biceps to have big arms.
To train the arms for maximum growth, you need to make sure that you work each muscle with a specific set of exercises. Unfortunately, endless curls are not the answer.
The following 6 exercises are, in my opinion, the best for targeting about bicep tricep workout and serving everyone.
Start by building your triceps and biceps through bicep tricep workout so you can focus on the big gains as much as possible.
# 1 – The Triceps Dips
This exercise is the king of Tricep builders.
Performing this exercise using your body weight has the benefit of naturally straining the muscle with a very heavy load and the more muscle you work, the more fibers you recruit, which leads to more growth.
Triceps dips not only work all three portions of the muscle at once, but also work with body weight as low as possible, which is more than we can do with any isolation exercise.
This move can be done on a bench or an aerobics step to start if your arms need more strength.
If you have enough strength in your arms, you can walk straight to the parallel bars that are mostly found on the assisted pull-up / dip machine.
If this is your first time doing dips on an assisted machine, it would be a good idea to start with a load of about 2/3 of your weight. You can then adjust once you have mastered the movement.
- Approaching the machine, let your arms hang down on either side before grabbing the parallel bars with your thumbs inward.
- Position your wrists at an angle that allows the elbows to lean back, making sure they stay in line with the forearms.
- (If using the assisted machine, place your knees on the platform)
Slowly lower down until your biceps contact your forearm to fully contract the triceps.
- Push your body up and squeeze your triceps as you do so.
Sets and Reps: 3 x 8-10 reps for beginners to move towards 5 x 10 as you gain strength.
To progress with this exercise, start adding weight as you get stronger.
If you are performing this exercise unassisted, add weight using a weight belt or by placing a dumbbell between your legs.
# 2 – The Triceps Tug Of War
Triceps Rope Pulling performed using a pulley machine is a great way to aim for the lateral and middle part of the triceps.
They are considered a key exercise in shaping the muscle into its “horseshoe” shape.
While using a straight or V bar will allow you to use slightly more weight, the rope helps isolate the muscle better and receive better contraction.
This is not the kind of exercise where you have to put too much weight. Choose a moderate weight.
If you haven’t already, tie a rope to the pulley.
- Stand tall, lean your upper torso forward slightly and hold the position. Grasp each side of the rope with a normal grip with your palms facing each other and be ready to breathe out on the next movement.
- Keep the triceps contracted throughout the movement. Pull the rope down so that it spreads out, bringing the handles on either side of your thighs.
- Lock in the position after each exercise to avoid swing or back help, which will ensure your triceps do all the work. The forearms should complete the movement.
- After holding the position for 2 seconds, slowly pull the rope up to its initial position, inhaling while your arms come up.
Sets and reps: 5 x 12-15 reps
When the arms are fully extended, move your wrists away from the body for maximum triceps contraction.
# 3 – Dumbbell Triceps Extensions
One reason why many people fail to fully develop their triceps is because they don’t know how to properly work the long portion of the triceps.
The long portion is under-stimulated when it acts as an elbow extender when the movement is not performed over the head.
This movement can be performed with one hand at a time or by placing both hands on the same dumbbell.
I recommend using the two-handed version to add mass to the arms since it will allow you to use more weight while still maintaining a stretch on the eccentric part of the movement.
The exercise can be done sitting or standing.
- Sit or stand with your feet shoulder-width apart, hold the dumbbell with both hands before gently lifting it over your head with your arms straight.
- Slightly move the dumbbell between your hands to seat it snugly in your palms with your thumbs reaching around the bar. Your palms should face the sky and prepare to breathe in during the next stroke.
- Focus on holding your triceps next to your head with your elbows inward, start lowering the dumbbell toward the floor until your forearms touch your biceps.
- As you exhale, contract the triceps and slowly raise the dumbbell to its original position, then repeat the movement.
Sets and Reps: 3 x 12-15 Reps
This exercise can be done with the elbows pointing out, however keeping the elbows pointing in front of you puts more stress on the triceps and allows for better stretching.
# 4 – The Music Stand Curl
Made famous by Larry Scott with his 50cm arm circumference of just 1.70m, this exercise is probably the best isolation exercise for the biceps due to the fact that it is almost impossible to cheat while performing it.
This exercise works the long portion of the biceps and is responsible for creating the peak of the biceps which will create the impression of much larger arms.
Performing this exercise with the correct forehead is extremely important. You will first need to use light / moderate loads since the desk curl is not an exercise on which you can expect to lift extreme loads.
Focus on raising the bar with your biceps and contracting at the top of the movement.
It can be done with dumbbells, with a pulley or even with an EZ bar or even a simple bar. Take a wide grip to accentuate the work on the short portion or a tight grip to emphasize the long portion.
Perform it on a curl desk but if you don’t have access to it, a bench in an inclined position will do the same.
- Rest your arms on the desk with your torso pressed firmly against it. The palms of your hands should be facing forward. Whether using the dumbbell, pulley, or a barbell, your hands should be pointing slightly towards you due to the shape of the bar. If you only use one arm, put the other on a stand for balance.
- With torso and arms firmly in place, hold the load at shoulder length to complete your starting position.
- Begin to breathe in as you lower your / your arms to the maximum or sufficient extension to feel a big bicep stretch.
- As you begin to exhale, contract your biceps, lifting the weight back to its original position, in line with the shoulders. At this time, it is important to contract and hold the position for 2 seconds.
Set and reps: 3 x 8-12 reps
# 5 – Reverse Pulley Curls
Just like a simple curl on the pulley but by reversing the grip.
Once again, you won’t be able to put super heavy on this exercise because of the eccentric slow part of the movement that will literally burn your muscles.
It is essential to perform a slow eccentric phase to obtain significant gains since this is the way to stimulate the brachialis.
The brachialis is a muscle between the biceps and triceps on the outside of the arm. If you contract your arm, you may see a small bump appear.
The brachialis is actually located under the biceps and by working it out and making it bigger.
You will be pushing your bicep upwards.
It’s a bit of a sneaky method of increasing your arm size and
so it’s crucial to perform this movement with a slow eccentric phase since that’s what the brachialis respond to best.
Use a straight bar or EZ bar tie on the low pulley.
Using the pulley allows you to exert a constant resistance of the cable which will keep your biceps under tension.
while a simple bar allows you to rest at the bottom of the movement and will make you lose that tension.
- Stand upright with your torso straight. Hold the bar in front of you overhand (palms down) with a shoulder-width grip.
- Keeping your elbows close to your body and your upper arms straight, exhale as you raise the bar towards your head. Contract the biceps to land at shoulder level, only the forearms should move.
- Hold the contraction for 1-2 seconds.
- Slowly release the bar, coming back down with a movement lasting 3-4 seconds, then repeat.
Sets and reps: 5 x 12-15 reps
# 6 – Hammer Grip Curls With Dumbbells
The recommended final exercise for building big arms is the hammer grip curl.
While traditional curls are done with the palms facing forward,
hammer grip curls are done with the palms facing inward and remain in this position throughout the exercise.
This exercise is effective simply because it allows you to use much heavier loads than a normal dumbbell curl,
which will help to overload the biceps.
A muscle of the forearms will activate in addition to the biceps which makes two muscles work in the same movement.
My advice would be to use a heavier weight than you can handle in a normal curl.
While the first two aren’t meant to pump up your ego if you want the best possible results,
hammer grip curls allow you to take as heavy as possible for 8-12 reps.
You can also use lighter weights at the start to adjust the movement.
- Stand with a firm trunk to keep your back straight. Hold a dumbbell in each hand with your arms aligned with your body, palms facing inward.
- Keeping the upper arms close to the body, exhale while contracting the biceps to raise the dumbbell until it reaches shoulder level.
- Contract for a moment at the top of the movement. Again, only move the forearms to stay focused on the biceps.
- Slowly release the contraction as you return the weights to their original position. Repeat.
Set and reps: 3 x 8-12 reps
Get maximum results using different variation of movement,
Use a bench for example to support the back or use only one arm for more concentration, etc.