How to Get Bigger Arms With the Best Biceps & Triceps Workout


best biceps & triceps workout

The best biceps & triceps workout is a combination of exercises. When most people think about building their arms they automatically think about lifting weights and pressing the barbell over their heads. Building your arm muscles will not get you noticed by girls, but it will get you noticed by guys. Let’s get into building up your biceps.

Tips on Getting Bigger Arms and Biceps

A young man sitting in a field

The first thing you should do is to get a hold of an exercise ball. An exercise ball can be used for multiple exercises such as biceps curls and triceps extensions. Next you want to lay down flat on your back with your legs bent and your arms flat on the floor. Next take one dumbbell in each hand and place them behind your head.

Now perform one set of biceps curls using a medium tempo range. Then perform one set of triceps extensions using a low tempo. Now do the same thing for each arm. You want to alternate between sets and tempos.

Now here comes the best part about doing the best biceps & triceps workout. You want to make sure that you keep your elbows where I tell you they are. When you bend over and try to touch the extended part of your elbow to the extended part of your wrist you will get an unwanted pull down. Try to keep your elbows straight throughout the entire workout.

Now that you have your biceps and triceps trained, it is time to perform the next set of exercises. Perform the standard weight bench presses with dumbbells. Now perform bench dips only using your arms. You will not get the best results if you flex your arms during the rep. Instead, try to lift the dumbbells straight up over your head.

You will use a standard weight bench press and bring the dumbbells up to shoulder width. Perform standard chest exercises like dumbbell flys and incline dumbbell presses. Once you reach shoulder width, perform four reps of standard barbell presses.

Here is another good exercise to try out. Squats are great for building tricep and bicep muscle. Simply keep going and once you feel you could finish your fourth rep, switch to the alternating arm press. Make sure you keep going through the contraction of the legs and not your arms.

This is probably the best biceps and triceps routine that I have ever done. The key to this workout is to keep your biceps and triceps hyper toned. The biggest secret here is to do an intermediate superset. This will give your arms a good recovery before the main compound workout.

For the second superset, perform three sets of 12 reps of close grip presses. Then switch to decline dumbbell presses and another 12 reps. Keep the biceps and triceps in good form and finish with a standard barbell rest. This is a very effective biceps and triceps workout that will get them pumped and worked out.

Now here is a triceps & biceps routine that I use quite often. This routine uses reverse grip curls but does not include barbells. I find that this is a great way to stay motivated because there are no heavy weights to keep my attention.

The first thing you need to do is get some dumbbells. Place a barbell on the floor next to the bench press bench you are using. Then pick up two dumbbells and place them on the ends of the bench. Now sit down on the bench and grab the barbell. Your palms should be facing away from the door since your biceps will be a smaller target. Keep your elbows at a 90 degree angle with your knees slightly bent.

End Note

A close up of a snow covered mountain

Next you will do a standard tricep workout. This will be done exactly like the biceps & triceps workout, only you will be working each arm separately. You will do three sets of 12 reps per arm. After the tricep workout I like to switch to doing press ups. This keeps going until I have fatigue and then I switch to doing pull ups again.

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