This 200-Rep Arm Workout Will Burn Out Your Biceps and Triceps

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A good arm workout targets the two major muscles of your upper arm: the biceps and triceps.
Image Credit: Vadym Pastukh/iStock/GettyImages

If you're really putting in the work, you might be surprised just how many push-ups, overhead presses, biceps curls and triceps extensions you do in a single upper-body workout.

For the workout video below, Mathew Forzaglia, personal trainer and founder of Forzag Fitness on the NEOU app, has already done the counting for you. There are 200 reps that zero in on your arms — 100 for your biceps (the fronts of your upper arms) and 100 for your triceps (the backs of your upper arms).

"All you'll need is a set of dumbbells," Forzaglia says. Aim for a moderate or medium weight, because "it's going to get challenging really quickly. The burn is going to build fast!" That means by the time you're done with this workout, your arms will be toast. But after the soreness wears off, prepare to flex.

Follow Along With This 200-Rep Biceps and Triceps Workout

Do: 10 reps of each of the following exercises. Rest for 30 seconds, then repeat twice more for a total of 3 rounds. End with 10 more close-grip floor presses and 10 reps of the twisting biceps curl.

Move 1: Wide-Grip Biceps Curl

  1. Start with your shoulders back and down, holding a dumbbell in each hand in front of your thighs. Angle your wrists so that your palms face out at a 45-degree angle.
  2. Contract your biceps as you raise the weights up toward your shoulders. The weights won't go straight up and down like a standard curl; they'll be halfway in between straight out to the front and out to the sides.
  3. Lower the weights back down with control.

Tip

Keep your elbows pinned to your sides the entire time, Forzaglia says.

Move 2: Overhead Triceps Extension

  1. Holding a dumbbell in each hand, raise the weights above your head, pressing them together.
  2. Slowly and with control, lower the weights down behind your head.
  3. Contract your triceps to raise the weights back up overhead.

Tip

Try this exercise with just one dumbbell if the pair is too much tension on your shoulders and elbows. Keep your elbows together over your shoulders the whole time, Forzaglia says.

Move 3: Close-Grip Biceps Curl

  1. Start with your shoulders back and down, holding a dumbbell in each hand in front of your thighs. This time, bring the inside ends of the dumbbells to touch in front of you.
  2. Contract your biceps as you raise the weights up toward your chest. The weights should stay touching the entire time.
  3. Lower the weights back down with control.

Tip

On the third round, you can alternate arms if you want to for 5 on each side (10 reps total), Forzaglia says. You're switching it up, but you're still getting your reps in.

Move 4: Triceps Kickback

  1. With a dumbbell in each hand, hinge your hips back and lean forward, maintaining a straight spine. Your upper body should be between a 45-degree angle and parallel to the floor.
  2. Lift your elbows up to your rib cage.
  3. Engage your triceps and lift both weights up and behind you in a controlled movement.
  4. Squeeze your triceps at the top.
  5. Slowly lower the weights back to starting position.

Tip

Keep your elbows pinned to your sides and squeeze your shoulder blades together, Forzaglia says. Make sure to keep your shoulders away from your ears.

Move 5: Hammer Curl

  1. Stand up straight, holding a dumbbell in each hand in front of your thighs. Your palms should be facing inward.
  2. Contract your biceps as you raise the weight straight up to your shoulders.
  3. Lower the weights back down with control.

Move 6: Close-Grip Floor Press

  1. Lie on your back with your feet flat on the floor and knees bent and pointing to the ceiling.
  2. Holding a dumbbell in each hand, bend your elbows to 90 degrees and bring them to your sides. The weights should be in the air directly above your elbows. This is the starting position.
  3. Press both weights up over your chest.
  4. Lower them back down with control.

Tip

If the reps get so difficult that you can no longer maintain proper form, swap your dumbbells out for lighter weights, only use one dumbbell or take a rest and jump back in, Forzaglia says.

Move 7: Twisting Biceps Curl

  1. Stand up straight, holding a dumbbell in each hand in front of your thighs. Your palms should be facing inward.
  2. Contract your biceps and raise the weights up to your shoulders, twisting your wrists so that your palms end up facing your body at the top.
  3. Lower the weights back down with control, twisting back to the starting position.

Want Even More Video Workouts?

Find Forzag Fitness (and many other streaming workouts) on the NEOU Fitness app.

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