The Arm Exercise That Works the Triceps and Biceps- Fitness Hub

 

The Arm Exercise That Works the Triceps and Biceps:

For better or worse, your arms are more visible than the majority of other body parts, thus many people focus on strengthening and toning their arms. Although it is totally natural for us to want stronger arms, many of us approach getting them ineffectively. We do not achieve the desired outcomes by performing the same exercises on a weekly basis, not stepping up the volume and intensity as we advance, and not focusing on other areas of our arms.

Your biceps, for instance, are a big, strong muscle that runs along the bottom of your upper arm. It has two heads: a long head and a small head (caput breve) (caput longum). On the other hand, your triceps is a powerful muscle with three heads that runs along the back of your upper arm (long, lateral, and medial). 

You can target and work out each muscle head in your upper arms separately using various workouts. It is crucial to train your biceps and triceps simultaneously while focusing on various heads in order to develop stronger arms.

It is a good idea to train the biceps and triceps simultaneously since they are complimentary muscles, meaning that one operates while the other rests. Bicep curls involve flexing the biceps while relaxing and releasing the triceps to let the biceps pull the weight. In contrast, when you perform an overhead triceps extension, your triceps shrink and contract while your biceps stretch in order to work those muscles.

Whichever your chosen style of exercise, it's critical to add variety to your fitness by coming up with or finding new routines, switching up your routine, and focusing on a different muscle area with each session for the best possible muscular growth.  So whether you want to build up the size of your arms or tone them, stay reading for a basic arm workout created by personal trainers to target different parts of your biceps and triceps.

What you'll require?

You need to make sure you have a few key pieces of equipment on hand and prepared to use before starting to work your upper arms. Here are the things you'll need.

• Light to medium dumbbells with which you can use moderate effort for 8 to 12 repetitions.

• A strong, safe bench or chair that can hold your body weight without risk

• EZ curl bar

Easy Bicep and Triceps Exercise:

The biceps and triceps are the focus of this straightforward arm exercise, which was developed by personal trainers. It may not be appropriate for a novice and is also better suited for experienced exercisers. What you need to know about each move is provided here.

Dumbbell Bicep Curls:

The traditional dumbbell bicep curl is the first exercise. The biceps brachii, brachialis, and brachioradialis—the muscles at the front of your upper arms—are the focus of this exercise. Meier suggests performing a dumbbell bicep curl as shown below.

Begin by standing in an athletic posture with your knees slightly bent and your hands facing front while gripping dumbbells or a barbell.

• Tighten your biceps to raise the weight up and in towards your chest while bending your elbows.

• Try not to swing the weight up; instead, keep the tops of your arms straight against your sides.

• Pause for a few seconds at the top and channel your biceps before carefully decreasing the weight.

• Strive for four sets of 8–12 repetitions.

Bodyweight Bench Dips:

Secondly, body weight bench dips will be used to focus on the triceps. If you don't have access to a bench, feel free to use a robust, stable chair (or even your couch). Dips are a good exercise because they strengthen all three heads of the triceps brachii and also train your biceps and anterior deltoids (shoulders).  Meier proposes performing bodyweight bench dips in the following manner.

• Take a seat on a strong bench, chair, couch, or table's edge.

• Move your feet forward and grasp onto the edge of the bench while keeping your arms straight and positioning your torso right in front of the edge.

• Using your triceps to slowly lower yourself until your elbows are at 90 degrees, bend at the arms. Your triceps are moving, you can feel it.

• Push yourself back up, then do this for four sets of 8 to 12 repetitions.

Alternating Dumbbell Hammer Curls:

We'll go back to hammer curls with alternating dumbbells for the third exercise. Hammer curls not only increase upper arm strength but also brachioradialis (forearm) strength, improving wrist stability and grip power. 

• Begin by assuming an athletic posture and bending your knees slightly.

• Place a dumbbell in each hand, palms facing the outside of your thighs. Dumbbells should initially be placed just outside of your hips.

• As you bend one of your elbows, maintain the position of your upper arms.

• Lift the weight in an arc motion towards the same shoulder.

• Switch sides after steadily lowering the weight again.

• Do four sets of 8 to 12 reps on each side.

Diamond Push-ups:

This push-up variation, which is another bodyweight exercise, will make your triceps burn. By enhancing your core strength and stability, it also works other muscles throughout your body, such as the pectoralis major (chest), anterior deltoids (shoulders), and quadriceps (upper legs). According to Meier, these are the stages to performing diamond push-ups.

• Position yourself like you would for a standard push-up by getting down on all fours and aligning your shoulders and wrists.

•  Bring your hands together until the thumbs and index fingers of each hand contact, creating a diamond-shaped pattern in the space between them.

•  Retract your feet three steps, or if that's too challenging, sit on your knees.

• As you stoop down, keep your back straight and your arms by your sides.

• Return to the starting location and repeat.

•  To get a good tricep burn, perform as many reps as you can for four sets.

EZ Bar Bicep Curls:

• Stand with your feet shoulder-width apart, holding the EZ bar with an underhand grip.

• Maintain a neutral head and neck position and keep your back straight.

• Without moving your upper arms or leaning back, lift the weight while bending your elbows until your lower arms touch your upper arms.

• Squeeze your biceps and hold the position for one to two seconds.

• While keeping your elbows locked, carefully lower the bar back to the starting position.

• Continue for four sets of 8–12 repetitions.

EZ Bar Triceps Curls:

• Lay flat on a bench with your arms fully extended and shoulder-width apart, holding the EZ bar above your chest with an overhand grip.

• Maintain a locked-in position with your elbows and lower the bar until it is only an inch or two over your brow.

• Hold for one to two seconds.

• To bring the bar back to the beginning position, tighten your triceps.

• Do four sets of 8–12 repetitions to enhance strength and size growth.