Exercises For Biceps And Triceps

The 10 Best Exercises To Increase Biceps And Triceps

diamond push-ups.

Biceps and triceps exercises Pull-ups Barbell Curls Hammer Curls Incline Bench Curls Tricep Dips Triceps Press Triceps Curls.

supine pull-ups.

In addition to a good six pack, we want big arms. Well then point out this top training for biceps and triceps using some.

Exercises to increase biceps and triceps – The Zone

The biceps look better, but don’t forget that the triceps is the largest muscle in your arm and has three heads. Exercise them with these

Leo Fire Sign


Sitting on a bench or flat surface, back straight. You take a dumbbell in each hand, they must be vertical. You perform the movement at the same time with both hands. Arms extended downwards is the starting position and then go up until the elbow is flexed at the height of your chest, the dumbbell should reach.

To perform this exercise you must sit on a bench or on a flat surface. Straight back and legs on the floor, to provide a lot of support. The exercise begins by raising the dumbbell above your head to the full extent of your arms, with your elbows well extended. Then go down until your arms are bent.

You must put pressure on the abdominal area so that the back remains straight. Remember that posture is very important. Starting position is on your chest, then move up until your arms are fully stretched. Lower by bending your elbows. You can also start this exercise with the bar up, with your arms stretched out, and then lower it down by bending your elbows. Remember that maintaining a high intensity in this type of exercise is essential for there to be a great demand.

Go up until your head is above the height of the bar and then go down. You can have your legs apart or interlock them and serve as a push. You can also flex them as you go up. The first one is: stand up. Bend one of your knees and bring it forward. You should also lean your torso forward while keeping your back straight. The second way to do this exercise is: Support one knee on a bench or on a flat surface, along with one arm.

The other leg must be steady. With the other hand take the dumbbell and perform the same movement as above. This is an exercise that goes by many names. It also has endless variants that add degrees of difficulty. Straight and firm, with one of the hands he takes command. You must do it in supination, that is, with the palms facing up and now pull the rope down to the full extension of the arm.

Only instead of doing it with one arm, here you take the handle of the pulley with both hands. So it is best to start with little weight. Take control of the pulley with both hands in supination and then pull until you reach the height of your waist. Climb back up until your arms are extended. You start to go up and down. You must take the precaution that you hold on to two benches that are not going to roll and the distance is not so much between the one you lean on with your hands and the one you use to place your feet.

You can do this exercise sitting or standing. Straight back. Take each handle in supination, with the elbows flexed. Then stretch out and return to the starting position, which is bringing the handle very close to your head. You can do this exercise with both arms at the same time. If you prefer you can do one and then the other, as you prefer. It all depends on how often you go to the gym to exercise your biceps and triceps. Remember that overtraining is a mistake that you cannot make and that it will not do you any good.

Pay attention to food When you want to have a dream body you must pay attention to different elements. Not only in exercises, but you should pay attention to meals. To help you with the amount of protein you need on a daily basis, you can help yourself with protein shakes or in the form of a supplement so that in this way you can meet the requirement.

Photo: Courtesy Pixabay.