Ultimate Bicep and Tricep Workouts To Build Strong And Muscular Arms

#2 Concentration Curl

Concentration curl is often seen as the go-to exercise to build big and muscular biceps. Along with toning the muscles in this region, the exercise also targets muscles found the shoulders and the forearms.

Instructions:

Step 1: Sit on a flat bench and plant the feet firmly on the floor. Secure a dumbbell with the right arm and position it in between the legs such that the arm is in a fully extended position.

Step 2: With a stationary upper arm, curl the dumbbell upward until it is level with the shoulders. Ensure that the biceps are completely contracted in this position.

Step 3: Pause for a moment and return to the initial position.

Repeat the exercise for the recommended number of repetitions. Perform the same motion with the other arm to train the other set of biceps.

Important tip: For maximum efficiency, do not sway your arms while performing this exercise.

Next up: Overhead Triceps Extension