Building well-defined biceps and triceps not only enhances your aesthetic appeal but also boosts functional strength and performance in various activities. Other than chest day, most gym junkies will probably tell you that their second favorite muscle group to work on is arm day. In this comprehensive guide, let’s explore a curated list of bicep and tricep workouts designed to help you achieve sculpted arms, and some special products that can help explode your gains.
1. Barbell Curl:
The barbell curl is a classic bicep exercise that targets the brachialis, brachioradialis, and biceps brachii muscles. Stand with your feet shoulder-width apart, grip a barbell with an underhand grip, and curl the weight towards your shoulders while keeping your elbows stationary. Lower the weight back down with control and repeat for the desired number of repetitions.
2. Hammer Curl:
Hammer curls are an excellent variation that targets the brachialis and brachioradialis muscles, as well as the biceps. Hold a pair of dumbbells with a neutral grip (palms facing each other) and curl the weights towards your shoulders while keeping your elbows close to your sides. Lower the dumbbells back down under control and repeat.
3. Concentration Curl:
The concentration curl isolates the biceps brachii and helps to improve muscle symmetry and definition. Sit on a bench with your legs spread apart, hold a dumbbell in one hand, and rest your elbow against your inner thigh. Curl the weight towards your shoulder while keeping your upper arm stationary. Lower the dumbbell back down and repeat for the desired number of reps before switching sides.
4. Tricep Dips:
Tricep dips are a compound exercise that targets the triceps, chest, and shoulders. Position yourself between parallel bars with your arms fully extended and your feet crossed behind you. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position. For added intensity, use a dip belt or add weight plates to increase resistance.
5. Skull Crushers:
Skull crushers, also known as lying tricep extensions, isolate the triceps and promote muscle growth and strength. Lie on a flat bench with a barbell or dumbbells held above your chest. Lower the weight towards your forehead by bending your elbows, then extend your arms to lift the weight back up to the starting position. Keep your elbows stationary throughout the movement to maximize tricep engagement.
6. Cable Rope Tricep Pushdown:
The cable rope tricep pushdown is a popular isolation exercise that targets the lateral and medial heads of the triceps. Attach a rope handle to a cable machine at chest height, grasp the handles with an overhand grip, and extend your arms downwards while keeping your elbows close to your sides. Pause briefly at the bottom of the movement before returning to the starting position.
7. Overhead Tricep Extension:
The overhead tricep extension targets the long head of the triceps and helps to improve upper arm strength and definition. Stand or sit with a dumbbell held overhead, elbows bent and close to your head. Extend your arms upwards until they are fully extended, then lower the weight behind your head by bending your elbows. Extend your arms back up to complete one repetition.
8. Preacher Curl:
The preacher curl is a fantastic isolation exercise that specifically targets the biceps brachii. Sit on a preacher bench with your upper arms resting on the angled pad and hold a barbell or dumbbells with an underhand grip. Curl the weight towards your shoulders while keeping your upper arms firmly pressed against the pad. Squeeze your biceps at the top of the movement, then lower the weight back down with control.
9. Close-Grip Bench Press
The close-grip bench press primarily targets the triceps but also engages the chest and shoulders to a lesser extent. Lie flat on a bench with your hands positioned closer together than shoulder-width apart on the barbell. Lower the barbell to your lower chest by bending your elbows, then press the weight back up to the starting position by extending your arms. Keep your elbows tucked in close to your body throughout the movement to maximize tricep activation.
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By targeting these muscle groups with compound and isolation exercises, you can sculpt well-defined arms that not only look impressive but also enhance your overall strength and performance. Canadian Made Labs is here to provide you with the best fitness tips & tricks and offer the best enhancement products on the market. If you have any further questions about anything, please feel free to message our professional customer care team.
