Bicep and Tricep Workout at Gym

Building strong, well-defined arms is a goal for many fitness enthusiasts. This article will cover everything you need to know about bicep and tricep workouts at gym. We will dive into the best bicep and tricep workout, the benefits of training them, and the 15 best exercises for biceps and 20 best exercises for triceps. Let’s get into bicep and tricep workouts.

Introduction to Bicep and Tricep Workout at Gym

Training the biceps and triceps not only enhances the aesthetics of your arms but also improves overall upper body strength and functionality. Whether you’re a beginner or an experienced lifter, including a variety of bicep tricep workout targeting these muscles is crucial for balanced development.

Different muscles in Bicep tricep workout

Biceps muscles

The biceps brachii, commonly known as the biceps, is a two-headed muscle located on the front of the upper arm. It consists of:

• Long Head: Runs along the outside of the arm.
• Short Head: Runs along the inside of the arm.

Both heads converge to form a single muscle belly that attaches to the forearm. The biceps is responsible for flexion of the elbow and supination of the forearm.

Triceps muscles

The triceps brachii, or triceps, is a three-headed muscle on the back of the upper arm. It comprises:

• Long Head: Originates from the scapula.
• Lateral Head: Originates from the back of the humerus.
• Medial Head: Also originates from the back of the humerus, beneath the lateral head.

The triceps extends the elbow joint and is crucial for pushing movements.

Benefits of Bicep and Tricep workouts

Training your biceps and triceps offers numerous benefits:

1. Enhanced Muscle: Well-developed arms are visually appealing and indicative of strength.
2. Improved Functional Strength: Strong arms improve performance in daily activities and other sports.
3. Injury Prevention: Balanced arm strength helps prevent injuries related to muscle imbalances.
4. Increased Metabolic Rate: Muscle growth boosts metabolism, aiding in fat loss.

Best Bicep Exercises

1. Standing Barbell Curl

How to Perform:

1. Stand with feet shoulder-width apart.
2. Hold a barbell with an underhand grip, hands shoulder-width apart.
3. Curl the barbell towards your chest, keeping elbows close to your torso.
4. Lower the barbell back to the starting position.

Benefits: Targets the entire biceps, promotes strength and size gains.

2. Dumbbell Hammer Curl

How to Perform:

1. Stand with a dumbbell in each hand, palms facing your body.
2. Curl the dumbbells while keeping your palms facing each other.
3. Lower back to the starting position.

Benefits: Emphasizes the brachialis muscle, adding thickness to the arms.

3. Preacher Curl

How to Perform:

1. Sit on a preacher bench with your upper arms resting on the pad.
2. Hold a barbell or dumbbell with an underhand grip.
3. Curl the weight towards your shoulders.
4. Lower back to the starting position.

Benefits: Isolates the biceps, minimizes cheating.

4. Concentration Curl

How to Perform:

1. Sit on a bench with your legs spread.
2. Hold a dumbbell with one hand, resting your upper arm on your inner thigh.
3. Curl the dumbbell towards your shoulder.
4. Lower back to the starting position.

Benefits: Maximizes bicep peak, enhances mind-muscle connection.

5. Incline Dumbbell Curl

How to Perform:

1. Sit on an incline bench with a dumbbell in each hand.
2. Let your arms hang straight down, palms facing forward.
3. Curl the dumbbells towards your shoulders.
4. Lower back to the starting position.

Benefits: Provides a deeper stretch, targets the long head of the biceps.

6. Cable Curl

How to Perform:

1. Stand facing a cable machine with a straight bar attached.
2. Hold the bar with an underhand grip.
3. Curl the bar towards your chest.
4. Lower back to the starting position.

Benefits: Maintains constant tension, enhances muscle growth.

7. Zottman Curl: Bicep and Tricep Workout with dumbbells

How to Perform:

1. Stand with a dumbbell in each hand, palms facing forward.
2. Curl the dumbbells towards your shoulders.
3. Rotate your wrists to a palms-down position at the top.
4. Lower the dumbbells in this position.
5. Rotate back to the starting position.

Benefits: Works both the biceps and forearms, improves grip strength.

8. Spider Curl

How to Perform:

1. Lie face down on an incline bench with your arms hanging straight down.
2. Hold a barbell or dumbbells with an underhand grip.
3. Curl the weight towards your shoulders.
4. Lower back to the starting position.

Benefits: Isolates the biceps, promotes peak contraction.

9. Reverse Curl

How to Perform:

1. Stand with a barbell, hands shoulder-width apart, palms facing down.
2. Curl the barbell towards your chest.
3. Lower back to the starting position.

Benefits: Targets the brachialis and brachioradialis, enhances forearm strength.

10. Seated Alternating Curl

How to Perform:

1. Sit on a bench with a dumbbell in each hand.
2. Curl one dumbbell towards your shoulder while keeping the other arm stationary.
3. Lower back to the starting position and repeat with the other arm.

Benefits: Improves unilateral strength, enhances focus on each arm.

11. Wide-Grip Barbell Curl

How to Perform:

1. Stand with a barbell, hands wider than shoulder-width apart.
2. Curl the barbell towards your chest.
3. Lower back to the starting position.

Benefits: Targets the inner biceps, promotes muscle thickness.

12. Narrow-Grip Barbell Curl

How to Perform:

1. Stand with a barbell, hands closer than shoulder-width apart.
2. Curl the barbell towards your chest.
3. Lower back to the starting position.

Benefits: Emphasizes the outer biceps

, enhances muscle peak.

13. Rope Cable Curl

How to Perform:

1. Stand facing a cable machine with a rope attachment.
2. Hold the rope with both hands, palms facing each other.
3. Curl the rope towards your shoulders.
4. Lower back to the starting position.

Benefits: Promotes varied angle contraction, targets different bicep fibers.

14. 21s

How to Perform:

1. Hold a barbell with an underhand grip.
2. Perform 7 reps from the bottom to the halfway point.
3. Perform 7 reps from the halfway point to the top.
4. Perform 7 full-range reps.

Benefits: Increases muscle endurance, promotes hypertrophy.

15. Band Curl

How to Perform:

1. Stand on a resistance band with feet shoulder-width apart.
2. Hold the band handles with an underhand grip.
3. Curl the band towards your shoulders.
4. Lower back to the starting position.

Benefits: Provides variable resistance, enhances muscle activation.

Best Tricep Exercises

1. Close-Grip Bench Press

How to Perform:

1. Lie on a bench with your hands closer than shoulder-width apart on the barbell.
2. Lower the barbell to your chest.
3. Press the barbell back up.

Benefits: Targets the triceps, enhances upper body pressing strength.

2. Tricep Dips

How to Perform:

1. Hold parallel bars with your arms extended.
2. Lower your body until your upper arms are parallel to the ground.
3. Press back up to the starting position.

Benefits: Engages all three heads of the triceps, promotes muscle growth.

3. Skull Crushers

How to Perform:

1. Lie on a bench with a barbell or EZ bar.
2. Lower the bar to your forehead by bending your elbows.
3. Extend your arms back to the starting position.

Benefits: Isolates the triceps, promotes hypertrophy.

4. Overhead Tricep Extension

How to Perform:

1. Stand or sit with a dumbbell or barbell held overhead.
2. Lower the weight behind your head by bending your elbows.
3. Extend your arms back to the starting position.

Benefits: Stretches and works the long head of the triceps.

5. Tricep Kickbacks

How to Perform:

1. Bend forward at the waist with a dumbbell in each hand.
2. Extend your arms behind you, keeping your elbows close to your body.
3. Lower back to the starting position.

Benefits: Isolates the triceps, enhances muscle definition.

6. Cable Tricep Pushdown

How to Perform:

1. Stand facing a cable machine with a straight bar attachment.
2. Hold the bar with an overhand grip.
3. Push the bar down until your arms are fully extended.
4. Return to the starting position.

Benefits: Maintains constant tension, promotes muscle growth.

7. Rope Tricep Extension

How to Perform:

1. Stand facing a cable machine with a rope attachment.
2. Hold the rope with both hands, palms facing each other.
3. Push the rope down until your arms are fully extended.
4. Return to the starting position.

Benefits: Promotes varied angle contraction, targets different tricep fibers.

8. Reverse-Grip Tricep Pushdown

How to Perform:

1. Stand facing a cable machine with a straight bar attachment.
2. Hold the bar with an underhand grip.
3. Push the bar down until your arms are fully extended.
4. Return to the starting position.

Benefits: Targets the medial head of the triceps, enhances muscle symmetry.

9. Dumbbell Tricep Press

How to Perform:

1. Lie on a bench with a dumbbell in each hand.
2. Press the dumbbells above your chest.
3. Lower the dumbbells by bending your elbows.
4. Press back to the starting position.

Benefits: Engages the triceps, promotes muscle growth.

10. Bench Dip

How to Perform:

1. Sit on the edge of a bench with your hands next to your hips.
2. Slide off the bench, supporting yourself with your hands.
3. Lower your body until your upper arms are parallel to the ground.
4. Press back to the starting position.

Benefits: Engages the triceps, improves muscle endurance.

11. Diamond Push-Up

How to Perform:

1. Assume a push-up position with your hands close together, forming a diamond shape.
2. Lower your body until your chest nearly touches your hands.
3. Press back to the starting position.

Benefits: Targets the triceps, enhances muscle definition.

12. Decline Tricep Extension

How to Perform:

1. Lie on a decline bench with a barbell or EZ bar.
2. Lower the bar to your forehead by bending your elbows.
3. Extend your arms back to the starting position.

Benefits: Isolates the triceps, promotes hypertrophy.

13. Single-Arm Cable Pushdown

How to Perform:

1. Stand facing a cable machine with a single-handle attachment.
2. Hold the handle with one hand.
3. Push the handle down until your arm is fully extended.
4. Return to the starting position.

Benefits: Enhances unilateral strength, isolates the triceps.

14. Smith Machine Close-Grip Bench Press

How to Perform:

1. Lie on a bench under a Smith machine.
2. Hold the bar with your hands closer than shoulder-width apart.
3. Lower the bar to your chest.
4. Press back to the starting position.

Benefits: Targets the triceps, promotes upper body strength.

15. Seated Tricep Press

How to Perform:

1. Sit on a bench with a backrest, holding a dumbbell or barbell overhead.
2. Lower the weight behind your head by bending your elbows.
3. Extend your arms back to the starting position.

Benefits: Stretches and works the long head of the triceps.

16. Bodyweight Skull Crushers

How to Perform:

1. Assume a push-up position with your hands on an elevated surface.
2. Lower your head towards your hands by bending your elbows.
3. Extend your arms back to the starting position.

Benefits: Engages the triceps, improves muscle endurance.

17. EZ Bar Tricep Extension

How to Perform:

1. Lie on a bench with an EZ bar.
2. Lower the bar to your forehead by bending your elbows.
3. Extend your arms back to the starting position.

Benefits: Isolates the triceps, promotes hypertrophy.

18. TRX Tricep Extension

How to Perform:

1. Hold the TRX handles with your body facing down.
2. Lower your head towards your hands by bending your elbows.
3. Extend your arms back to the starting position.

Benefits: Utilizes body weight for resistance, enhances muscle stability.

19. Kettlebell Floor Press

How to Perform:

1. Lie on the floor with a kettlebell in each hand.
2. Press the kettlebells above your chest.
3. Lower the kettlebells by bending your elbows.
4. Press back to the starting position.

Benefits: Engages the triceps, promotes muscle growth.

20. Machine Tricep Extension

How to Perform:

1. Sit on a tricep extension machine.
2. Hold the handles with an overhand grip.
3. Push the handles down until your arms are fully extended.
4. Return to the starting position.

Benefits: Provides controlled resistance, enhances muscle activation.

Conclusion to bicep and tricep workout at gym

Including a variety of exercises into your bicep and tricep workouts is crucial for balanced muscle development. Each exercise targets different aspects of the muscles, ensuring better growth and strength. Remember to use proper form, progressively increase resistance, and allow proper rest for better results.

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