Having a sculpted pair of arms indicates time put in at the gym and is usually a great indicator of overall fitness. Training for biceps and triceps can be done at home or your local gym using a variety of strength training equipment. For best results, allow the muscles to rest for 48 hours before training again. Perform two to three sets of exercise and train with a weight that fatigues the muscle in 8 to 12 repetitions.
Biceps
Step 1
Stand or sit while gripping a dumbbell in each hand. Turn the palms in and let the arms to hang down by your side. Exhale, bend the elbows, and raise the forearms together or alternately. Inhale and lower the forearms to your side.
Step 2
Repeat hammer curls until the desired number of repetitions are complete to strengthen the biceps brachii and brachialis muscles.
Step 3
Stand while holding a dumbbell in one hand with the palm facing forward. Position the elbow against the inner thigh. Exhale and lift the forearm by bending the elbow. Inhale and lower the arm back to starting position.
Step 4
Repeat concentration curls on the opposite side. Perform the number of desired repetitions to strengthen the biceps brachii and brachialis muscles.
Triceps
Step 1
Stand facing the cable machine. Grasp the handle of a straight bar using an overhand grip, with the hands at shoulder height. Keep the elbows tucked into the body and the back straight. Exhale, extend the arms, and press the handle down. Inhale and allow the arms to return to starting position.
Step 2
Repeat triceps push-downs until the desired number of repetitions are complete to strengthen the triceps brachii muscles.
Step 3
Grasp a barbell with both hands and lie face-up on a horizontal bench. Extend the forearms overhead with the arms vertical. Inhale and lower the barbell to the forehead or behind the head. Exhale and extend the arms overhead.
Step 4
Repeat triceps extensions until the desired number of repetitions are complete to strengthen the muscles of the triceps brachii.
Tips and Warnings
- Practice safe lifting techniques by inhaling as you lower the weight and exhaling as you lift the weight. Use a spotter when lifting heavy weight.
Things You'll Need
- Free weights
- Cable machines
References
- "Strength Training Anatomy"; Frederic Delavier; 2006.
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