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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.
Instructions:
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
#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
#3 Overhead Triceps Extension
This isolation exercise is extremely effective in toning the triceps along with activating the muscles found in the shoulders, chest and the back region.
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart. Hold the dumbbell on the underside with both the arms and position it behind the head with the upper arms parallel to the body.
Step 2: Slowly raise the dumbbell until the entire arms are straight and parallel to the body. Do not sway your elbows while performing this motion.
Step 3: Hold the extension for a second and return to the initial position. Keep your torso straight throughout the duration of the exercise.
Repeat the exercise for the recommended number of repetitions.
Important tip: Perform the exercise while using a single arm for a more isolated workout experience. One could also perform this exercise while sitting on a flat bench for enhanced customisability.
Next up: Chin-Ups
#4 Chin-Ups
Along with targeting the biceps, the chin-ups also tones the triceps, forearms, traps, shoulders and the muscles in the lower back region. Furthermore, it is an ideal exercise for beginners and casual trainers, thanks to its simple yet effective motion.
Instructions:
Step 1: Stand straight in front of a pull-up bar with your feet placed shoulder-width apart. Secure the bar with a medium grip such that distance between the palms is approximately equal to the width of the shoulders. Ensure that the palms are facing towards the body throughout the duration of the exercise.
Step 2: With a stationary torso, slowly raise yourself until the chin is just above the bar.
Step 3: Hold for a moment and return to the starting position. Ensure that the feet do not hit the floor throughout the duration of the exercise.
Perform the exercise for the recommended number of repetitions.
Important tip: Wear a weighted vest while performing this exercise for added resistance and improved customisability.
Next up: Triceps Pushdown
#5 Triceps Pushdown
The use of cable machine while performing the pushdown makes it very effective to target the triceps with improved accuracy. Moreover, with its simple motion, the exercise is ideal for beginners and casual trainers.
Instructions:
Step 1: Position yourself in front of a cable machine and hold the appropriate attachment with an overhand grip. Slightly bend forward with a straight torso while keeping the upper arms close to the body. Ensure that the distance between the palms is approximately equal to the width of the shoulders
Step 2: With stationary upper arms, push the attachment downwards until it touches the thighs. The movement must be performed with only the lower arms by flexing your elbows.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Perform this exercise with different cable attachments for added resistance and improved customisability.
