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Ultimate Bicep and Tricep Workouts To Build Strong And Muscular Arms

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Include free weight exercises for an enhanced workout experience
Include free weight exercises for an enhanced workout experience

One of the key elements of a robust physique, building muscular arms is one on the wish list of every fitness enthusiast.

One could achieve this by incorporating biceps and triceps workouts in their training program that activate the muscles in the arm region with enhanced precision. Free weight exercises must be the go-to training programs in these workouts as they not only activate the target muscle group but also activate a host of other stabilisation muscles.

However, before starting a highly-targeted training program for the arms, one should remember to perform exercises that target other muscles in the upper body to avoid any muscle imbalances. A good warm-up before the start of the training program also works wonders in this aspect.

Without further ado, let us look closer at the five exercises that you could add to your training program to build strong and muscular biceps and triceps.

#1 Zottman Curl

The Zottman curl is a strength training exercise that targets the biceps brachii enhanced precision. Also, the exercise tones a slew of muscles present in the forearms for a complete arm workout.


Step 1: Stand straight with your feet placed shoulder-width apart. Secure the dumbbells in both the hands with the palms facing each other.

Step 2: With stationary upper arms, curl the dumbbells upwards until they are in line with the shoulders. Then, rotate the wrists such that the palms are now facing away from the body.


Step 3: Pause for a second and lower the weights toward the hips while using the same grip.

Step 4: Hold for a second and rotate your wrists once again to return to the starting position.

Perform the exercise for the recommended number of repetitions.

Important tip: For maximum efficiency, keep the elbows close to the body throughout the duration of the exercise. 

Next up: Concentration Curl

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