Complete Guide to Full Biceps and Triceps
Strong, chiseled arms are the gym dream of many. A full biceps and triceps workout adds to your look and will enhance upper body strength. The guide will help you establish a perfect workout with the combination of exercises for these muscle groups.
About the Muscle Groups
Biceps
The biceps brachii, commonly known as the biceps, is positioned anteriorly in the upper arm. It consists of two heads: the long head and the short head. Both heads are used in elbow flexion and forearm rotation.
Triceps
The triceps brachii, or triceps, is located at the posterior aspect of the upper arm. It has three heads: the long head, lateral head, and medial head. Triceps are mainly responsible to extend the elbow.
Warm-Up
Before you begin your training, warm up to avoid hurting your muscles. Warm up with 5-10 minutes of dynamic stretches and light cardio through the use of movement such as the arm circles, shoulder rolls, and jumping jacks.
Full Biceps and Triceps Workout Routine
Equipment Needed
Dumbbells
Barbell
Cable machine
Bench
Workout Routine
Perform each of the exercises for 3-4 sets of 8-12 repetitions. Rest after every set for 60-90 seconds.
1. Bicep Curls
How to do it: Stand and hold one dumbbell in each hand. Your arms should be fully extended and still at your sides. You are now going to curl the weights up to your shoulder level while keeping your elbows close to your body. Slowly lower the weights to get to the starting position.
2. Hammer Curls
How to Do It: Grasp a dumbbell in each hand with your palms facing one another. Now curl the weights up keeping the neutral grip. The biceps, as well as the forearms, get hit with these.
3. Barbell Curls
How to Do It: Stand holding a barbell straight out in front of you at arm's length. Curl the bar up until it is touching your shoulders, squeezing at the top. Do not let your elbows move during the whole movement.
4. Tricep Dips
How to Do It: You could use two parallel bars or a bench; bend your elbows so that the upper arms are parallel to the ground. Now straighten up to return to the original position.
5. Skull Crushers
How to Do It: Lie on a bench and grab a barbell or dumbbells. Extend your arms above your chest. Lower the weights to your forehead by bending your elbows. Extend back to the starting position.
6. Tricep Pushdowns
How to Do It: Attach a straight or rope handle to a cable machine. Stand with your elbows close to your body, then push the handle down until your arms are fully extended. Slowly return to the starting position.
7. Concentration Curls
How to Do It: Sit on a bench with your legs apart. Bring your elbow toward your body, positioning it on the inside of your thigh, curling your dumbbell toward your shoulder. Focus on the contraction at the top.
Overhead Tricep Extensions
How to Do It: Stand or sit with your arms holding a dumbbell above your head. Bend your elbows to lower the weight behind your head, then lift it up to the starting position.
Cool Down
After you have finished your workout, you will need 5-10 minutes for cooling down. You will want to end by static stretches focusing on the biceps and triceps. While cooling down, you will increase your flexibility and ensure better recovery.
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Tips to Success
Forms Over Weight: Ensure you are doing the form of exercise over trying to go by your weight.
Nutrition: Get ample amounts of protein going into your body to support muscle growth and recovery.
Hydration: Hydrate well before, during, and after your workout.
Consistency: Work hard to try to get this workout in your routine 1-2 times a week.
CONCLUSION
A full biceps and triceps workout to establish attractive and muscular arms-should be done for development of strong and defined arms. Follow the guide and fit these workouts into your
regime, and you're good to go. Stay on it, listen to your body, and enjoy the ride!
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