Biceps and Triceps Exercises

bicep tricep exercisesHaving a lean body means that your arms should not be massive enough to lift the heaviest barbells, but it is strong and cut enough to pack a punch or lifting your girlfriend. These arm exercises should be done on the second and sixth days of your workout week, and it should be performed as supersets. Alternative routines are also provided if you prefer working-out in your home.

Superset #1 at the Gym:

Dumbbell Bicep Curl – Position two dumbbells to your sides with palms facing in and arms straight. With your elbows at your sides, raise one dumbbell and rotate your forearm until it is vertical and your palm faces your shoulders. Lower slowly to the original position and repeat with the opposite arm. Continue to alternate between the two arms for 15 repetitions, then move on to the next exercise right away.

Dumbbell Tricep Kickback – Kneel over the bench with one arm supporting your body. Grasp a dumbbell, and position your upper arm parallel to the floor. Extend your arm until it is straight. Return and repeat the process. Continue with the opposite arm and perform 15 repetitions each. Rest for 60 seconds and then start over with dumbbell bicep curls. Do this superset three times.

Superset #1 at Home:

Bicep Curl – In the absence of dumbbells, you may used weights such as soups in cans or paint cans filled with sand. Follow the instructions about the Dumbbell Bicep Curl. Perform 15 reps alternately on each arm before proceeding quickly to the next routine.

Tricep Kickback – Kneel with your left knee on a sturdy chair with your left arm supporting your body. Get you weight and position your right upper arm parallel to the floor. Then, extend your arm until your triceps is firmly contracted. Return and do 15 reps before doing it with your opposite arm. Rest for 60 seconds and then start over with the bicep curl. Perform this superset three times.

Superset #2 at the Gym:

Rope Tricep Pulldown – Face the high pulley and grasp the rope at the bottom. Place your elbows at your sides. Extend your arms downward, and then release until your forearms are close to your upper arms—with your hands no higher than your chest. Repeat 15 times. Once done, proceed to the next exercise immediately.

Rope Hammer Curl – Grab the rope with your palms facing your body and stand stright up. Put your elbows at your sides and keep them locked there. Curl your arms up and try to touch your shoulders with your hands, keeping your wrists locked and your palms facing inward. Slowly return to the starting position and repeat 15 times. After which, rest for 60 seconds before starting all over with your superset. Do this three times.

Superset #2 at Home:

Tricep Pulldown – You need to attach a piece of surgical tubing (available in drugstores) or a thick rubber band (the ones used for slingshots) on a high place. Grab the free end of the rubber strip with one hand and extend your arm downward, then releasing it until your forearm is close to your upper arm but not higher than your chest. Repeat the process 15 times on both arms before proceeding to the next routine.

Hammer Curl – Using the same rubber strip, grab the rubber with your palm facing the body while standing straight. Put your elbow at your sides and keep it locked. Curl your arm up and try to touch your shoulders with your hand, keeping the wrist locked and your palm facing inward. Slowly return to the starting position and repeat 15 times before doing it with your other arm. Rest for 60 seconds before going back to tricep pulldown. Do the whole superset three times.