Arm Workouts: 5 Great Exercises to Grow your Biceps and Triceps
1. Bicep Curl (Standing)
The bicep curl is perhaps the most common type of arm exercise that people do. The muscles involved included the bicep muscles, elbow flexors and brachialis. The biceps are considered a large muscle group, primarily involved with pulling and lifting.
This exercise involves a simple, compound movement that you do standing up. Stand upright, holding a barbell in front of your thighs using an underhand type grip. Make sure your hands are shoulder width apart. Keeping your back straight with your elbows at your sides, slowly begin to curl the bar upwards until your forearms touch your biceps. Do a squeeze at the top and then pause. Now, slowly lower the bar back down to about an inch before your thighs. Repeat
Suggested Reps: 8-15
2. Reverse Curl
This particular exercise is excellent for giving your arms a well-rounded look and can help your brachial muscles really look full. Many people focus on just the biceps and triceps but the brachialis muscles are the ones that give your t-shits that round, chiseled and full appearance.
Stand upright holding a fairly light barbell and an over-hand grip (palms down) just in front of your thighs. Gently press your elbows to your sides during the movement. Slowly curl the bar up until your forearms are just about parallel to the floor. At the top, do a light squeeze and then pause. Now slowly continue to curl that bar upwards some more until it reaches your chest. Pause again. Now slowly lower the bar until your forearms are parallel to the ground. Pause once more and then slowly lower the bar to the starting position.
Suggested Reps: 8 – 12.
3. Overhead Cable Triceps Extension
This exercise works out exactly what the name implies – the triceps. Brachialis muscle are involved too but mostly the triceps and a little of the deltoids.
Connect a rope with handle to a high pulley cable. Grab the ends of the rope with each of your hands. Stand with your back to the weight stack. Lean forward with one fit ahead of the other and back sure you are balanced. Now, hold the rope over your head with your arms bent. Without moving the upper part of your arms, begin to straighten your arms in front of you to exercise your triceps. Pause and squeeze. Then slowly allow the weights to pull your hands back over your head. The important thing is to control the weight carefully on the way back to the starting position. No jerky motions here.
4. Twisting Rope Pull-Down
The exercise is also great for the triceps and the brachialis muscle and can help to give you more girth and definition in your arms. Like the other arm exercises listed here, this is a basic, compound exercise and therefore not complicated. The triceps are a muscle group involved with extension type movements of the arms.
Connect a rope to a handle and then attach to a high-pulley cable. Grab an end with each hand. Try to spread your hands a good 8-10 inches apart. Now, keeping your arms tucked at your sides, slowly pull the rope down until your forearms are pretty much parallel with the floor. Consider this your starting position. Slowly pull that rope downward until your fists are at thigh level – then rotate your writs so that your palms face out (away from your body). Now squeeze the hell out of your triceps for a brief second. Now slowly move back in reverse to your starting position.
5. Cable Single Arm Curl
If you are looking to blast your biceps and add some width to your arms, this exercise can help create the look you are going for. The muscles involved are primarily the biceps and to a lesser degree, the brachial muscles and triceps.
Stand with your back to a weight stack with an attached handle to a cable. Grab the handle with your right hand. Step forward a bit so that your right hand is a few inches behind you and your arm is straight. Now, keeping your elbow in place, curl up the handle until it reaches the side of your chest. Squeeze briefly at the top and pause. Now slowly lower your arm back to the starting position.