Are you yearning for the perfect body with well defined arms that make any sleeveless dress or tank top look stunning on you? The key to getting such a body is doing the right biceps and triceps workout. Biceps and triceps are a vital part of a symmetrical physique. Below are some exercises to help you tone your arms.
Bicep and Tricep Workout for Women
1. Biceps Curl
With your knees slightly bent, stand straight with your feet slightly apart (shoulder width) and the muscles of your abdomen drawn in. Now hold a dumbbell in each hand, making sure your hands are straight at your sides with your palms facing your thighs.
Next, bring up the dumbbell on your right hand by contracting your biceps. Rotate your hand such that your right palm is now facing your right shoulder. Pause for a while then go back to the initial position. Now repeat this with the left hand and do 3 sets of 15 reps each.
2. Triceps Extension
While keeping your abdominal muscles pulled in, slightly bend forward at the hips. Place the left hand on your left thigh or on a chair. You should have a dumbbell weighing 3 to 5 pounds on your right hand. With your elbow bent, pull the upper arm of your right hand up and back such that it’s parallel to the floor. Now extend your arm straight back and out. Pause for a while then bring back the arm to the initial position. Do 3 sets of 15 reps for each arm.
3. Overhead Press
Hold a dumbbell weighing 5 to 10lb in both hands at shoulder height. Your palms should be facing forward and your elbows pointing down. Press the dumbbells straight up over your shoulders and let the weights touch directly over your head. Keep your shoulders down. Lower the dumbbells back to starting position and do 3 sets of 15 reps.
4. One-Armed Row
With a 3 to 10lb dumbbell in your left hand and your right hand on a bench or on your right thigh, bend forwa
rd at the hips, keeping the abs pulled in towards the spine. Bring the left elbow straight up, keeping it close to the body. Pause when you get the dumbbell to your rib cage. Now, return to starting position. Do 3 sets of 15 reps on each side.
Check out the video below for more mild arm exercises that you can do at home:
Bicep and Tricep Workout for Men
1. Barbell Curls
Grab a barbell with your hands shoulder-width apart. With the barbell hanging at arm’s length in front of you, align your arms, hands and shoulders. Lift the bar towards your chest. As you do this, focus on your biceps and keep your upper arms still. Lift the bar as high as you can and then pause. Now squeeze your biceps and lower the bar to the initial position. Make sure not to swing the weight or lean backwards as you do this bicep and tricep workout.
2. Preacher Curls
This workout should be done on a preacher bench. After you’ve sat on the preacher bench, place your upper arms on the pad. With your palms facing up, grip the barbell with an underhand grip. From this position, lower the barbell up to the point where you straighten your elbows. You should feel the biceps stretch. Now use your forearms to get the barbell back to the initial position. Repeat.
3. Lying Triceps Extension
Lie back on a flat bench with your feet lying on the sides of the bench shoulder-width apart. Have someone hand you a barbell and grip it with your hands. The space between your hands should be narrower than your shoulders. Press the barbell up such that it is at arm’s length above you. Using only your forearms, lower the barbell in an arc motion until it gets close to your forehead. Now use your triceps to push the barbell back up to the initial position. Repeat.
4. Tricep Pull Downs
This workout involves pulling down a rope from an overhead pulley. Set up the overhead pulley by attaching a rope to it. Stand in front of it and grab the bar with a narrow overhand grip. Keep your feet apart (shoulder width). Bend your arms and keep your elbows close to your sides. Using your forearms, pull down the rope in an arc motion until they’re straight. Pause and squeeze your triceps. Go back to the initial position and repeat.
Check out the video below for more tips and gym exercises to gain huge arms:
Tips for Bicep and Tricep Workout
1. Get a Training Partner
It is prudent to get some help. Cheating when it gets tough and using momentum to pull through the workout sessions is counterproductive. Get a friend to help you out during the biceps and triceps workouts. Try to keep your body upright all through the workout.
2. More Varieties
The secret to toning your biceps and triceps evenly is to vary the exercise routines. Not a single workout can target all the muscles in a specific area.
3. Mind Your Elbow
If you are overzealous with the workouts, you can easily injure yourself. Avoid triceps exercises if your elbow is sore as you could easily develop olecranon bursitis (a swollen elbow). Should you feel a slight pain during a particular routine, try a different hand grip. Avoid exercises that cause pain or discomfort in the elbow.
4. Maintain Proper Posture
When working out your triceps, it is important not to move your elbow back and forth. This way, you will emphasize the triceps more. You should also maintain proper posture by contracting your abs and keeping your chest up.