36 Best Biceps And Triceps Workouts

For fitness enthusiasts aiming to sculpt powerful and defined arms, incorporating the “Best Biceps and Triceps Workouts” into their routine is key.

The biceps and triceps, prominent muscle groups in the arms, play a crucial role in achieving both aesthetic appeal and functional strength.

Introduction

• For better or worse, compared to most other body parts, your arms are more visible, thus many individuals want to tone and strengthen them.
• Although it is quite normal for us to want stronger arms, many of us approach the task inefficiently.
• We don’t obtain the desired results when we perform the same workouts every week, don’t advance by adding volume and intensity, and don’t focus on different arm regions.
• Your biceps, for instance, are made up of a big, thick muscle that runs along the bottom of your upper arm.
• It has two heads: the long head (caput longum) and the short head (caput breve).
• On the other hand, your triceps are a powerful muscle with three heads that run down the back of your upper arm (long, lateral, and medial).
• You may use several workouts to target and train each muscle head in your upper arms independently.
• For this reason, it’s crucial to exercise your triceps and biceps simultaneously while focusing on many heads to develop stronger arms.
• In order to enable your biceps to pull the weight during a bicep curl, you flex your biceps while your triceps loosen up and rest.
• In contrast, your biceps elongate and your triceps flex and shrink to engage those muscles during an overhead triceps extension.
• Whatever your favorite type of exercise, it’s critical to mix things up, create new routines or find new ones, vary your regimen, and focus on particular muscle groups each time for maximum muscle growth.
• So whether your goal is to tone or bulk up your arms, continue reading for a basic arm workout that personal trainers created to target different parts of your biceps and triceps so you can get the most out of the exercise.

Hitting Your Arms From All Angles, Why?

• You need to start realizing that arm day is about more than just your biceps if you want very large arm slabs of flesh that appear thick and substantial from every aspect.
• In actuality, you shouldn’t prioritize your biceps.
• That’s true that they are the muscle that gives your t-shirt its pop, but did you realize that your triceps really comprise the bulk of your arm? Don’t forget about your forearms we’ve got the workouts you need for them! and focus on your grip.
• Consider how modest dumbbell tweaks can target certain arm muscles that support increased thickness, size, and growth.

What You’ll Need

You should make sure you have a few basic pieces of equipment on hand and prepared for usage before you start exercising your upper arms. These are the things you’ll need.

• Dumbbells that are light to medium that you can somewhat difficulty execute 8 to 12 repetitions of
• A reliable, safe seat or bench that can comfortably accommodate your body weight
• An EZ curl bar

36 Best Biceps & Triceps Workouts

• Designed to engage your biceps and triceps, this easy arm workout was devised by personal trainers.
• Additionally, it might not be appropriate for novice exercisers and is more appropriate for seasoned athletes.
• What you need to know about each move is as follows.

Following Are The Best Biceps and triceps Workouts:

Dumbbell Bicep Curls

• First, perform the well-known dumbbell bicep curl exercise.
• The biceps brachii, brachialis, and brachioradialis are the muscles at the front of your upper arms that are worked during this exercise.
• Osteoporosis and Arthritis New South Wales.
• Bicep curls are this month’s exercise.

Steps To Follow

• With your knees slightly bent and your hands pointing ahead, begin by grasping a barbell or dumbbell in an athletic posture.
• Lift the weight up and in toward your chest by bending your elbows and contracting your biceps.
• Attempt not to swing the weight upwards by keeping the apex of your arms straight against your sides.
• Pause at the peak and engage your biceps for a few seconds before lowering the weight carefully.
• Four sets of eight to twelve repetitions should be the goal.

Bodyweight Bench Dips

• Next, perform bodyweight bench dips to work on your triceps.
• If a bench is not available, feel free to use a strong, supportive chair or even your sofa.
• Because they build all three heads of the triceps brachii and train the biceps as well as your anterior deltoids (shoulders), dips are a great workout.

Steps To Follow

• Take a seat on the edge of a table, couch, or solid bench.
• Put your feet forward, hang onto the bench’s edge, and keep your arms straight while keeping your torso slightly in front of the edge.
• Bend at the arms and gradually lower yourself until your elbows are at a 90-degree angle, utilizing your triceps to assist.
• Your triceps are moving, and you can feel it.

Alternating Dumbbell Hammer Curls

• We’ll go back to pounding the biceps with alternating dumbbell hammer curls for the third exercise.
• Hammer curls improve the brachioradialis, or forearm, in addition to strengthening the outside of your upper arm.
• This increases wrist stability and grip strength.

Steps To Follow

• Begin by adopting an athletic posture and bending your knees slightly.
• With the palms of your hands toward your outer thighs, hold a dumbbell in each hand.
• To begin, position the dumbbells slightly outside of your hips.
• Bend one elbow, but do not move your upper arms.
• Make an arcing movement and pull the weight up toward the same shoulder.
• After carefully lowering the weight once more, swap sides.
• Perform four sets of eight to twelve repetitions on each side.

Diamond Push-ups

• This push-up variant is another bodyweight workout that helps tone your triceps.
• Along with strengthening and stabilizing your core, it also targets other muscles throughout your body, such as your quadriceps (upper thighs), anterior deltoids (shoulders), and pectoralis major (chest).

Steps To Follow

• As with a regular push-up, warm up by going on all fours and aligning your wrists and shoulders.
• Form a diamond shape in the area between your hands by moving your hands together until your index fingers and thumbs contact.
• Reposition your feet or, if that’s too hard, take a seat on your knees.
• Maintaining a straight back and your arms close to your sides, lower yourself.
• Repeat after pushing back up to the starting position.
• To get a tricep burn, do as many repetitions as you can for four sets.

EZ Bar Biceps Curls

• An angled grip is possible with EZ bars as they are shorter than a straight barbell.

Steps To Follow

• Place your feet shoulder-width apart and grab the EZ bar with an underhand grip.
• Maintain a neutral head and neck posture and a straight back.
• Without extending your upper arms or bending back, bend your elbows as you raise the weight until your lower arms meet your upper arms.
• Squeeze your biceps and pause for one to two seconds at the top of the movement.
• Maintaining your elbows locked, carefully lower the bar back down to the starting position.
• For four sets of eight to twelve repetitions, repeat.

EZ Bar Triceps Curls

Steps To Follow

• With your arms fully stretched shoulder-width apart and the EZ bar held over your chest in an overhand grip, lie flat on a bench.
• Lower the bar till it is only an inch or two over your forehead while keeping your elbows locked.
• Hold for a moment or two.
• To get the bar back to where it was, tighten your triceps.
• To get the most strength and size increases, perform four sets of eight to twelve repetitions.

Lying Triceps Press

• It takes some time to become proficient at the strength-training activity known as the lying triceps press.
• It is sometimes referred to as the lying triceps extension or the skull crusher.
• Use a weight that you are comfortable with for this workout.
• Avoid pushing yourself to use too heavy weights.

Steps To Follow

• Take a seat on a level bench.
• Make sure you have a loaded EZ bar in your hands or that someone is holding one for you behind your head.
• Grasp the weight with a pronated grasp from behind.
• Raise it up till your arms reach the ceiling.
• To work your triceps, keep your elbows tucked in and raise the bar at an angle above your body.
• Bend your elbows to just beyond 90 degrees as you gradually reduce the weight.

Close-Grip Bench Press

• This is a great exercise for strengthening your triceps and gaining muscle.
• It’s a reasonably simple workout, and most people don’t mind going heavy with it.

Steps To Follow

• With a weighted bar above you, take a position on a level bench.
• Grab the bar just within the shoulder width apart using a tight grip.
• Raise the bar off the rack while maintaining a fully extended arm position.
• This is where you will begin.
• Reduce the weight gradually until it nearly touches your chest.
• To guarantee that your triceps, not your pectorals, are the main mover, keep your elbows close to your body.
• Return the weight to its initial position by pushing it up.
• Perform three 12-to 15-rep sets.

Overhand Barbell Curl

• Overhand barbell curls work the brachialis whereas barbell curls work the biceps brachii.
• They are the little muscles that join the forearm and bicep.

Steps To Follow

• Using a pronated grip, hold a weighted barbell while standing straight up.
• Curl the weight toward your chest without moving your upper arms.
• Slowly lower the weight back down.
• Do three sets of 12 to 15 reps.

Hammer Curls

• The way you grasp the bar during the curl is the primary distinction between dumbbell bicep curls and hammer curls.
• Hammer curls also enable you to curl larger loads because of this form difference.

Steps To Follow

• With a dumbbell in each hand, take a straight stance.
• Face your torso with your palms facing up.
• Maintaining the same elbow position, raise the weight.
• Return the weight to the starting position gradually.
• Perform three 12-to 15-rep sets.

Dumbbell Bicep Curls

• Bicep curls with a dumbbell or a barbell are excellent workouts for developing arm bulk.
• However, because dumbbells allow for wrist rotation, some people feel better at ease curling heavier weights.
• Your wrists remain locked in place for the duration of the workout while using a barbell.

Steps To Follow

• Holding a dumbbell in each hand, stand erect.
• Ensure that your palms are pointing inward.
• This is where you will begin.
• Curl the weight up while keeping your upper arms still and moving your wrists forward.
• Return the weight to the starting position gradually.
• Perform three 12-to 15-rep sets.

Dumbbell Overhead Extension

• Your triceps will gain lean muscle mass as a result of this workout.
• It’s a really good, rather simple dumbbell workout.

Steps To Follow

• Approaching a dumbbell rack, stand upright.
• Ensure that the dumbbell you intend to use is accessible.
• With both hands, pick up the weight and raise it above your head.
• Keep your elbows and arms near your head, with your palms facing up.
• This is where you will begin.
• Maintaining a 90-degree angle with your elbows while lowering the weight behind your head, maintain your upper arms still.
• Raise the weight once more.
• Your triceps ought to start to tighten.
• Perform three 12-to 15-rep sets.

Barbell Bicep Curls

• One of the most fundamental dumbbell arm workouts is the barbell bicep curl.
• This is most likely one of the first workouts you did after deciding to join a gym.

Steps To Follow

• Place a loaded EZ curl bar in front of you and stand upright.
• The barbell should be raised with an underhand grip.
• Stretch your arms out in front of you and let it hang there.
• Curl your arms to slowly raise the weight toward your chest.
• Keep your upper arms still.
• Return the weight to the starting position by lowering it gradually.
• Perform three 12-to 15-rep sets.

Dumbbell Floor Press

Steps To Follow

• With your feet flat on the mat and your knees bent, lie on your back.
• With your palms facing each other, raise your arms over your chest while holding a dumbbell in each hand.
• Lower your arms to your sides and bend them slowly until your triceps make contact with the floor.
• Your body should be at a 45-degree angle with your elbows.
• Reverse the motion gradually and start over again.

Single-Arm Dumbbell Floor Press

Steps To Follow

• Lying on your back, place your feet flat on the floor and bend your knees.
• With your left hand still gripping the dumbbell, raise your arm over your chest with the palm facing away from you.
• When your elbow contacts the floor, slowly bend and lower your arm to the side.
• Your upper arm and body should be at a 45-degree angle.
• Go back to the beginning and reverse the motion.

Alternating Dumbbell Floor Press

Steps To Follow

• Lying on your back, place your feet flat on the floor and bend your knees.
• With your palms facing each other, raise your arms over your chest while holding a dumbbell in each hand.
• Bend and drop your left arm slowly until your elbow hits the floor.
• Your upper arm and body should be at a 45-degree angle.
• Go back to the beginning and reverse the motion.
• On the right side, repeat.

Pushup

Steps To Follow

• Spread your legs out behind you so that your feet are roughly hip-width apart, and place your hands shoulder-width apart on the floor.
• From head to heels, your body should make a straight line.
• Bend your elbows to bring your body closer to the mat while maintaining a strong core.
• It is recommended to angle your elbows 45 degrees away from your torso.
• To begin, press back.

Close-Grip Pushup

Steps To Follow

• Assume a push-up stance, but instead of placing your hands out to the sides, place them straight beneath your chest.
• With your biceps near your body and your elbows narrowed and pointed toward your feet, lower your body.
• Next, push upward again.

Hand-Release Pushup

Steps To Follow

• Spread your legs out behind you so that your feet are roughly hip-width apart, and place your hands shoulder-width apart on the floor.
• From head to heels, your body should make a straight line.
• Bend your elbows to bring your body all the way to the floor while maintaining a strong core.
• Lift your hands a few inches off the mat at the bottom, leaving your torso resting on it.
• Reascend to the high plank.

Lying Overhead Triceps Extension

Steps To Follow

• Lying on your back, place your feet flat on the floor and bend your knees.
• Reaching toward the ceiling with your arms crossed over your chest, grasp a dumbbell in each hand.
• To bring the weights to your temples, slowly bend at the elbows.
• Pause, then carefully raise the dumbbells back overhead.

Dumbbell Triceps Kickback

Steps To Follow

• Hold a dumbbell in each hand as you bend forward at a 45-degree angle while keeping your knees bent.
• With the weights at your chest and your arms at your sides, bend them 90 degrees.
• Press the dumbbell back while extending your arms.
• Squeeze your triceps while you extend your arms.
• Go back to the beginning.

Overhead Triceps Extension

Steps To Follow

• Lift the weights above while keeping your arms straight and your feet hip-width apart.
• Grip a dumbbell in each hand.
• Bending at the elbows, gradually lower the weights behind your head while maintaining your upper arms near your ears and the weights squeezed together.
• After pausing, extend your arms and go back to the beginning.

Triceps Dips

Steps To Follow

• With your knees bent and your feet flat on the floor, take a seat.
• Just behind your butt, place two dumbbells and place one palm on top of each.
• With your hands facing in your direction.
• Sustain a straight-arm position while raising your butt off the ground.
• Lower yourself till your butt hits the floor while bending your arms.
• Restart by pushing yourself up again.

Single-Arm Triceps Kickback

Steps To Follow

• Hold a dumbbell in each hand and lean slightly forward while standing with your knees bent.
• To bring the dumbbells to your sides, bend both elbows.
• Squeeze your triceps while straightening your arm and pressing back one dumbbell.
• Return to start.
• Repeat on the other side.

Plie Squat With a Curl

Steps To Follow

• Place your toes at a 45-degree angle, your body erect, and your feet just wider than your shoulders.
• Dumbbells should be held in your hands.
• Breathe in as you curl the dumbbells toward your shoulders and squeeze your biceps at the peak of the movement, bending your knees and lowering your hips to bring your thighs parallel to the floor.
• Exhale, straighten your arms and drive through your heels to return to your starting position.

Curtsy Lunge With Biceps Curl

Steps To Follow

• While holding a dumbbell in each hand, keep your feet hip-width apart.
• With your left leg crossed behind your right, take a large step back.
• When your right thigh is almost parallel to the floor, bend your knees and drop your hips.
• Bring the weights closer to your shoulders while bending your elbows.
• Go back to the beginning.

Biceps Curl

Steps To Follow

• With your hands pointing forward, hold a pair of dumbbells at your sides.
• Maintain an erect chest and a straight back.
• Curl the weights toward your shoulders with your hands facing your body while bending your elbows to avoid using your upper arms.
• As you slowly return the weights to the beginning position, fully extend your arms.

Wide Biceps Curl

Steps To Follow

• Dumbbells should be held in both hands.
• While keeping your forearms out at a 45-degree angle from your body, glue your elbows to your sides.
• Curl the weights toward your shoulders with the palms facing you while bending your elbows to prevent your upper arms from moving.
• As you slowly return the weights to the beginning position, fully extend your arms.

Reverse Lunge With Biceps Curl

Steps To Follow

• Keeping your feet hip-width apart, grasp a set of dumbbells in your hands.
• As you take a step back with your right leg, bend both of your knees until your left knee is 90 degrees bent.
• Curl your arms in toward your chest at the same moment, with your palms facing each other.
• Raise your arms back down and push through your left foot to stand.
• Continue on the opposite side.

Isometric Biceps Hold

Steps To Follow

• With your feet hip-width apart and a set of dumbbells at your sides, your hands should be facing your body, as you assume a straight stance.
• Bend your elbows and curl the weights until your arms make a 90-degree angle with your palms facing upward, without moving your upper arms.
• Take a 30-second hold before lowering yourself again.

Triceps Circle

• Enter into circles just when you think you’ve seen them all.
• Using only your body weight, this mobility and strength test will completely extend your shoulders and burn your triceps.

Steps To Follow

• With hands under shoulders, knees under hips, and a neutral spine, begin on all fours. (To advance, begin on a high plank posture.)
• Lower forearms and chest to almost touch the mat by bending elbows.
• To get past your hands, lift your body and glide over the carpet.
• To start over, push into the mat with your hands and extend your arms.

Alternating Triceps Kickback

• This kickback form is more beginner-friendly or an excellent approach to work with bigger weights since it offers your triceps more respite in between sets.

Steps To Follow

• Begin in a standing position with your knees slightly bent and your torso hunched forward at a 45-degree angle.
• Hold a dumbbell in each hand with your elbows bent, near your rib cage, and behind your back.
• Maintain your right arm motionless while you extend your left elbow, put your weight behind your torso, and tighten your triceps.
• Start by lowering your left arm for control.
• Continue on the opposite side.

Dolphin Pushup

• Pushups have the ability to activate muscles, whether you love them or not.
• Try this version that is slightly flipped to change things up.

Steps To Follow

• Form an inverted “V” with your heels up and your palms pressing into the mat.
• At the same moment that you bend your elbows, drop your forearms to the ground.
• To restart, reverse the action and extend the arms.

Half Turkish Get-Up

Steps To Follow

• Beginning face up, place your right leg straight on the mat, your left leg bent, your foot flat on the floor, your right arm out to the side at a 45-degree angle, and your left arm carrying a kettlebell over your shoulder with your elbow positioned 45 degrees away from your body.
• Maintaining eye contact, raise the weight over the chest until the arm is straight but not locked at the elbow.
• Start elevating your body off the mat by pressing onto your right forearm.
• Lean into your right palm to sit erect.
• To start over, do the movement in reverse.
• That amounts to one rep.
• After finishing each rep, swap sides and do the same.

Sphinx Pushup

• This is an advanced version of the pushup that requires no equipment.
• It exercises the core while giving your triceps a laser-like, hard-burning concentration.

Steps To Follow

• Start on your toes in the forearm plank position with your head and heels in line. (You may go down on your knees and start over.)
• Raising your forearms off the mat, keep your hips level, and extend your arms while keeping your balance on your hands and toes.
• Using your forearms, gently and carefully tap the mat.
• Push up one more to revert to your starting position.
• That is equivalent to one rep.
• Complete 8–10 repeats.

Eccentric Triceps Pushup

• The close-grip pushup hits all three heads forcefully and puts more focus on your triceps than the normal pushup.

Steps To Follow

• Beginning in the high plank position, place your hands squarely behind your chest, holding dumbbells in place of your shoulders. (As an alternative, you can rest your knees on a mat.)
• Keeping upper arms close to sides, bend elbows straight back towards feet to lower body till nearly touching the floor.
• Reposition your hips to the plank position.
• That amounts to one rep.
• Finish 8 to 10 repetitions.

Benefits Of Triceps Exercises

Strong, well-defined triceps provide several advantages for your health and performance in addition to making your arms appear fantastic in form-fitting or sleeveless clothing.

Improved Elbow Health: Strengthening the muscle also strengthens the tendons and surrounding bones of the elbow joint, where the triceps tendons attach. This greatly contributes to the happiness and wellness of your elbow joint.

Better Shoulder Health: The long head of the triceps helps with shoulder strength, mobility, stability, and health, as do all the other muscles linked to the shoulder blade. Your shoulders get stronger as your long head is strengthened.

Improved Lockout Strength: Have you ever found it difficult to complete the last few reps of a bench or overhead press? Here’s where lockout power becomes useful. Enhancing the size and strength of your triceps can help you overcome pressing plateaus and increase your lockout strength.

Better Sports Performance: It will help you in any sport you play where elbow extension is necessary to have strong triceps.

Benefits Of Biceps Exercises

The benefits Of Biceps Exercises are:

• You may develop upper arm strength and learn how to use your arm muscles correctly by bracing with your core muscles by doing the biceps curl on a regular basis.
• Curls exercise the brachialis and brachioradialis, two lower arm muscles, as well as the biceps muscles at the front of the upper arm.
• These muscles are used whenever you pick up objects, which is a regular occurrence in daily life.

Conclusion

Whether you want to train your arms just for biceps and triceps exercises or include them in other routines, it’s important to complete a variety of exercises that specifically target each muscle head. Exercises for the biceps and triceps should be alternated while strengthening your arms to equalize the motions that your elbow joints undergo.
The arduous exercise seen above is perfect for experienced fitness enthusiasts and may be performed at home or at a gym. To prevent plateaus, feel free to modify it and add different biceps and triceps workouts. Never forget to consult a healthcare professional before beginning a new exercise regimen.

FAQ

References:

• Cairns, S. (2019, May 9). Best Arm Workouts For Big Biceps And Triceps. V Shred. https://vshred.com/blog/best-arm-workouts/
• Meyer, A. (2022, December 19). The Arm Workout That Targets Both Biceps and Triceps. Verywell Fit. https://www.verywellfit.com/arm-workout-for-biceps-and-triceps-6890685
• Neudecker, K., & Hicks, R. (2024, January 2). The 24 Best Arm Exercises and Arm Workouts for Pumping Up Your Biceps and Triceps. Men’s Health. https://www.menshealth.com/uk/building-muscle/a754655/16-best-exercises-for-bigger-arms/
• Cpt, T. L., & Cpt, M. M. (2023, February 6). 17 Best Exercises For An Awesome Biceps And Triceps Workout. Women’s Health. https://www.womenshealthmag.com/fitness/g28615817/bicep-and-triceps-workout/
• V. (2022, August 11). These 4 Triceps Exercises will Help You Improve Upper-Body Lockout Strength. Muscle & Fitness. https://www.muscleandfitness.com/workouts/arm-exercises/tricep-exercises-anatomy-benefits-training/
• Rogers, P. (2022, November 7). How to Do Biceps Curls: Proper Form, Variations, and Common Mistakes. Verywell Fit. https://www.verywellfit.com/how-to-do-the-biceps-arm-curl-3498604