Exercises for Biceps and Triceps – Toning our body and gaining physical strength requires adequate nutrition and, of course, physical exercise on a daily basis. The arms are usually one of the first parts of the body to work, as strength in the upper extremities is key to gradually increasing the training’s intensity.
To gain muscle mass and resistance in the arms, we bring you the best exercises for biceps and triceps. Pay close attention to each step by step to get the most out of your fitness training program at home. Let’s get started!
#1. Diamond Push-Ups
Push-ups are great to start an exercise routine to increase your arms. If you want to get the most out of this classic exercise in which the difference is in the distance between the hands, follow the instructions below.
- Lie down on a canvas, resting the palms of your hands on it.
- Your hands should be supported so that the index fingers and thumbs of both hands touch; the free space between these fingers will be similar to that of a diamond.
- Raise and lower your torso with each repetition and keep your back straight without moving your waist.
- Your legs should be fully erect, and your toes flat on the mat.
- Complete 3 sets of 15 reps each to start; By reducing your hands’ distance, you will make your biceps work harder.
#2. Dumbbell Exercises Exercises for Biceps and Triceps
There are many arm exercises with weights that will help you achieve the toning you are looking for; In this case, we explain a simple routine with different variants that you can do daily to work your biceps with dumbbells. Also, these options are ideal if you are looking for bicep exercises at home:
- Get some dumbbells whose weight corresponds to your physical capacity.
- Sit on a sturdy bench or chair. Spread your legs and lean your torso slightly forward, without flexing your spine.
- Hold a dumbbell with your right hand. Bend your armrest(arm) and bring the dumbbell to chest level. The left-arm should be behind, placed on the back.
- Hold the position for 5 seconds, then stretch your arm diagonally downward. Then raise the dumbbell again and return to the starting position. Complete 3 sets of 15 reps with each arm.
- Take a 5-minute break and stand up; spread your legs and slightly lean your torso forward, without bending your spine and keeping your face forward.
- Hold a dumbbell in each hand, spread your arms to the sides and lower them little by little and with force without bending the elbows.
- Complete 3 sets of 15 repetitions to work biceps and pecs simultaneously and rest for 5 more minutes.
- Sit back down and lean your torso slightly forward, without hunching your back. With a dumbbell in each hand, rest your elbows on your thighs.
- Put your hands down toward the ground. Next, bend your wrists toward your torso and lift the dumbbells as far as you can, without taking your elbows or forearms off your thighs.
- Raise and lower the dumbbells performing the wrists’ movement so that the biceps are responsible for carrying out the force; Complete 3 sets of 15 reps each.
#3. Barbell Curl Exercises for Biceps and Triceps
Before moving on to more specific triceps exercises, we should mention the barbell curl, an option that will allow you to work all the muscles in your arms. However, the closer you bring the bar to your shoulders, the more your biceps will work. Pay attention to this step by step:
- First, choose a bar whose weight corresponds to your physical resistance.
- Stand with your backside straight and your legs slightly apart to cover more than shoulder-width apart.
- Grip(hold) the bar with both hands, palms facing up, and bring the bar at your waist level.
- Raise the bar toward your torso and bring it up to shoulder height.
- Lower the bar back to your waist and go up and down until you complete 3 sets of 10 reps Take a 30-second break between sets to avoid fatigue.
- As you optimize your physical condition, you can increase the bar’s weight or the sets and repetitions.
#4. Supine Chin-Ups
Looking for bicep exercises at home? Pull-ups are a must in a bicep exercise routine to increase volume. In addition, with this variant, you will be able to work the muscles with greater intensity, since the posture of the hands allows for greater force:
- You will need a bar suspended higher than your height.
- Stretch your arms up and hold the bar with both hands, placing your palms facing you.
- Open your arms to cover the width of your shoulders, bring your legs together, and keeping your back straight, ascend until your chin reaches the height of the bar.
- Maintain your elbows bent and your arms close to your torso for balance.
- Slowly lower your torso, stretching your arms to return to the starting position.
- Go up and down at a sensible speed, completing 3 sets of 10 reps Rest 30 seconds between sets.
This is one of the simplest workouts(exercises) you can do at home to strengthen and tone your triceps. All you require is a sturdy chair or bench and follow these simple steps:
- Put a sturdy bench or chair against the wall.
- Stand with your backside to the bench and rest the palms of your hands on it, at approximately hip height.
- Bring your legs collectively and bend your knees. Keep your back straight and contract your glutes.
- Raise and lower your torso with an elbow bend to support the body’s weight with your biceps and, especially, with the triceps.
- Complete 3 sets of 15 repetitions each and do not rest more than 7 seconds between exercise and exercise.
Whether you are looking for triceps exercise routines for women or looking for men’s routines, dippings cannot be absent. All you will have(need) to do is vary the intensity of the repetitions depending on your capabilities.
#6. Dumbbell Curl
The dumbbell pushup is somewhat complex and requires your arms to be in excellent shape as it is not suitable for beginners. Here’s how to perform this ideal exercise to work your triceps thoroughly :
- Take the classic posture of a push-up, grasping a dumbbell in each hand.
- Open your legs and keep the balls of your feet on the ground. In the same way, spread your arms, cover your shoulders’ width, and keep your hands’ dumbbells well supported on the floor.
- Maintain your back in a straight line and your gaze straight ahead.
- To start working your arms, raise each of the dumbbells until your hand is level with your chest. Do it slowly so that your triceps work with more intensity; Bring that hand back to the ground and raise the dumbbell held in the other hand.
- Complete 3 sets of 15 reps with each arm. Take a 1-minute break between sets to avoid cramps and fatigue.
#7. Triceps Dips
Very similar to dippings, dips are triceps exercises that will allow you to tone your arms without the help of any machine or furniture. How to increase the volume of your triceps with funds? We show you!
- Sit down on the ground or floor with your back straight.
- Stretch your arms back, without bending your elbows, and rest your palms on the floor. The hands should point forward to improve balance.
- Place your foot on the floor and lift your glutes to begin to raise your torso.
- Go up and down slowly, keeping your hands and feet flat on the ground. With each ascent and descent, use arm force to maintain stability.
- Perform 3 sets of fifteen(15) reps each and don’t rest more than 5 seconds between sets.
#8. French Press
If you want to optimize your biceps and triceps’ strength and definition, nothing better than the French press; Also known as “lying press,” this exercise will allow you to increase the arms’ volume in a fast and healthy way. Follow these instructions to complete it without injury:
- Get a sturdy bench and a bar whose weight adapts to your physical conditions. Similarly, enlist the help of a friend to prevent the bar from slipping and falling on you.
- Lie on your backside on the bench, with your back straight and your legs spread. Put your feet on the ground.
- Hold the bar firmly, with your fists clenched in front of you. Stretch your arms until your hands cover the width of your shoulders.
- Moving your forearms, bring the bar slightly back, at the level of your eyebrows. Keep your elbows steady as you do the movement.
- Raise and lower the bar, from chest level to forehead. Complete 3 sets of 8 repseach, taking 1-minute breaks between each set.
If you want to strengthen your arms quickly but are scared of this exercise, you can always start with a light bar. This will give you the self-assurance to keep moving forward and make you work your biceps and triceps in the same way. All exercises are suitable for everyone!
#9. Wall Climbs Exercises for Biceps and Triceps
Wall climbs are a great arm building exercise, as by exercising your entire upper torso, your triceps and biceps will work in unison. In addition, you will not need any instrument. We only recommend asking a friend for their supervision so as not to lose your balance and feel more secure, especially if it is the first time you dare with wall climbs:
- Crouch close to the wall with your back to it. Rest the palms of your hands on the floor and lift your legs to rest your feet on the wall (take off your shoes if you don’t want to get it dirty).
- He begins to back up with his hands until he is almost glued to the wall. Remember to keep the lathe straight at all times.
- Then perform the movement in reverse, moving your palms forward to lift yourself off the wall.
- Repeat the procedure until you do 3 sets of 10 repetitions You can take 1-minute breaks between exercise and exercise.
#10. Dumbbell Lateral Exercises for Biceps and Triceps
We finish the exercise routine for biceps and triceps with a classic to help you tone your arms quickly. These are the steps you must follow:
- Sit comfortably with your back straight. Take a dumbbell in each hand, making sure that they weigh but without damaging you.
- Raise both arms at the same time to the sides without bending your elbows.
- Holding the dumbbells’ weight at all times, start making small movements with your arms, rising and falling slightly, as if they bounced.
- After 40 seconds, rest for about 10 more. Repeat the exercise a few more times.Also you can find more helpful resources at thedigitaltrendz.
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