Home / Workouts / Ultimate guide to do biceps and triceps workout in GYM
concentration-curl-min

Ultimate guide to do biceps and triceps workout in GYM

When you just think of gym, arms are something everyone wants. How to build a bigger arms and exercise for arms are some of the most frequently asked questions in the fitness industry. A beginner must  understand that your arm does not mean your bicep

Yes, that is the muscle you would show to indicate your workout but trust me, this ultimate arms workout will not only contain the curls because triceps are 2/3rd of the arm. We bring you the beginners guide to arms exercises that will give you the rocking solid pipes!

Ultimate guide to do biceps and triceps workout in GYM 

For all arm exercises for the beginners do 3 sets of 8 reps each.

Biceps

Biceps by their name are two heads of the singular muscle group. The long head and the short head both must be sufficiently trained by the various exercises that include a healthy combination of exercises tailored to hit both heads. Below are the three we think you must do:

  1. Hammer Curl

Hammer-Curl-min

 This exercise isolates the outer head of a bicep, giving your arms workout much-needed dimension and also the structure. Do this exercise with both hands rather than one at a time to ensure the maximum effectiveness.

  1. Incline Curl

Incline-curl-min

Hands down is the best biceps exercise if done properly. Instead of alternating, do both hands at the  same time and ensure that you are using the full range of motion to ensure the dynamic stretch at the end.

  1. Concentration Curl

concentration-curl-min

No biceps workout is the complete concentration curl. The trick here is to monitor your tempo. You must go and come up slowly at the same time as keeping your elbow in the middle of your side tight. Do not go heavy as you will need to squeeze and to contract at the muscle well to ensure the effectiveness of this particular biceps exercise.

 Triceps for a Beginners Guide to Build Strong Arms

Triceps, as you might have guessed right by now, are three muscle heads for the muscle group. Because the triceps are bigger, there are compound movements one can do, to really burn triceps and ensure a solid triceps workout. What is the important to understand is, that for beginners there is no difference in the exercises for men and women, so arms exercises for women and thus arms workout for women are not special from men. Here are the three exercises you should include as the  part of your workout routine:

 

  1. Tricep Dips

Tricep-Dips-min

Parallel bar dips and the bench dips are referred to as “triceps dips” but I would not recommend the bench dips because of joint problems that exercise may cause. Tricep dips on the other hand are very extremely hard and thus extremely effective. Keep yourself straight and not to bend forward as it will involve less chest involvement and more weight on triceps. An exercise thus truly worthy for an ultimate arms workout.

  1. Overhead Triceps Pushdown

. Overhead-Triceps-Pushdown

The overhead triceps extension is the effective body building exercise for the long head of triceps and it allows you to fully contract the said muscle group. Not only that, this exercise will also work for your wrist and grip support since you will be performing exercise whilst holding the heavy dumbells. Keep on asking people how to get the strong arms? Well here is the exercise for you!

  1. Skullcrushers

Skullcrushers-min

The most effective triceps exercise in my opinion, if it is done right. For people who complain that their elbows hurt, try doing these on to the decline bench press and do make sure that your elbows are locked in place. Furthermore, the range of motion is very important here and should be behind your face. Only then will you get a complete stretch in your triceps.

Forearms

Forearms and Calf’s are the muscle groups with a lot of red meat, meaning they will not burn out easily. Thus any of the forearm workouts must be done with high reps, as high for 2 sets of 50 reps each. Only then they will burn and thus grow. Below are the best two exercises for forearm growth:

  1. Seated Wrist Curl

Seated-Wrist-Curl-min

The most effective triceps exercise in my opinion, if done right. For people who complain that their elbows hurt, try doing these on a decline bench press and do make sure that your elbows are locked in place. Furthermore, the range of motion is important here and should be behind your face. Only then will you get a complete stretch in your triceps.

Forearms

Forearms and Calf’s are the muscle groups with a lot of red meat, meaning they will not burn out easily. Thus any of the forearm workouts must be done with high reps, as high for 2 sets of 50 reps each. Only then they will burn and thus grow. Below are the best two exercises for forearm growth:

  1. Standing reverse wrist curl

Standing-reverse-wrist-curl-min

This is an effective exercise because it hits upper side of your forearm that is not easily trained. Because it is behind the body, do not go heavy on this, instead use moderate reps and perform high reps till you can feel your forearms burn!

About Sohail

Check Also

squats

Ultimate guide to do squats workout in Gym

How to perform the barbell squat with a perfect form Stand with your feet more …

Leave a Reply

Your email address will not be published. Required fields are marked *