The triceps and biceps muscles control the flexion and extension movements of the upper arms. Biceps and triceps exercise routines can be performed with resistance equipment such as barbells, dumbbells and weight machines. To see results, train your biceps and triceps at least three days a week, with a day of rest in between for muscle to repair and grow. Consult your doctor before incorporating new exercise movements in your daily routine.
Concentration Curl
Sit on the edge of a flat bench holding a dumbbell. Rest the back of your upper left arm against the inside of your left thigh. In the starting position, your arm is straight and your palm turned up. Lift the dumbbell toward your shoulder while keeping your upper torso still. Once the dumbbell reaches shoulder level, pause for one second, then slowly slower the weight. Stop a few degrees short of full extension to keep tension on your biceps. Pause momentarily and repeat 15 times for a complete set. Once you have completed the set, switch the dumbbell to your other hand and work the opposite biceps.
High Cable Curl
Stand in front of a pull-down machine with a bar attached to the pulley. Grab the bar using a shoulder-width grip, and position your upper arms parallel to the floor with your palms facing up. Exhale, and curl the bar toward you until it is close to your forehead while flexing your biceps muscles. Your upper arms should remain still, and only your forearms should move. Hold for one second in the contracted position. Slowly bring your arms back to the starting position as you inhale. Repeat for 10 to 15 repetitions for a complete set.
Triceps Dip
Perform this exercise seated in a triceps push-down weight machine. Grab the handles with your palms turned in toward your body. In this starting position, your elbows are bent at a 90-degree angle with your upper arms parallel to the floor. Push the weight down until your arms are fully straight and your elbows lock. Contract your triceps momentarily, then slowly return the weight to the start position, and repeat.
Bench Dip
Place two benches parallel to each other with enough space in between them to allow for your palms to be on one bench with the backs of your feet on top of the other. Sit between the two benches with your palms on the bench behind you and with your legs on top of the other bench. If you are correctly aligned, your body will resemble the letter L. Use the strength of your triceps to lower your body toward the ground in a controlled movement. Continue to lower yourself until your upper arms and the forearms create a 90-degree angle. Use your triceps to push yourself back to the starting position.
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