Your triceps and biceps perform pushing and pulling motions, respectively, and shape your upper arms. All muscles, including your biceps and triceps, build strength in the rest days between workouts, not during the workouts themselves. So always give each muscle at least one full day of rest before working it again. Other basic weight training principles apply to working your triceps and biceps, too: You should exhale as the weight goes up and inhale as it goes down. The lifting motion should take at least a slow count of two, and the lowering should last for a count of three or four.
Biceps Curls
Step 1
Hold a dumbbell in each hand, arms straight by your sides, palms facing forward.
Step 2
Imagine that your elbows are pinned to your sides. Curl the weights as far toward your shoulders as possible without moving your elbows.
Step 3
Lower the weights back to the starting position.
Step 4
Continue lifting and lowering the weights. Squeeze your abs to keep your torso from swinging back and forth as you get tired.
Triceps Kickbacks
Step 1
Place your left knee on a weight bench or, if you're working out at home, the edge of a bed. Hold a dumbbell in your right hand. Bend forward from the hips until your back is horizontal, supporting yourself with your left hand.
Step 2
Bend your right elbow, which should be even with your side. Your right forearm should hang straight down.
Step 3
Straighten your arm, lifting the weight. Your elbow should remain motionless against your side.
Step 4
Lower the weight back to the elbow-bent starting position. Repeat.
Hammer Curls
Step 1
Hold a dumbbell in each hand, arms straight by your sides, palms facing in.
Step 2
Bend your arms, curling the weights up toward your shoulders. Your thumbs should point toward your shoulders. Imagine that your elbows are pinned to your sides, as described above.
Step 3
Lower the weights back to the starting position. Repeat.
Triceps Extensions
Step 1
Grasp a single dumbbell, with both hands, by the weight plate on the end of the dumbbell. Trap the dumbbell's handle in the diamond created by your overlapping thumbs and index fingers.
Step 2
Hold the dumbbell straight overhead, arms straight but not locked, elbows as close together as possible.
Step 3
Bend your elbows, lowering the dumbbell slowly behind your head. Your elbows should point forward throughout the exercise.
Step 4
Extend your arms, pushing the weight back up over your head. Repeat.
Tips and Warnings
- Proceed straight from one exercise to the next. Once you can complete 12 repetitions of a given exercise without cheating, increase the weight by 5 percent to 10 percent the next time you do that exercise.
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