Biceps and Triceps Exercises

Biceps and Triceps Exercises

In this blog I will be listing off a series of exercises that focus on your biceps and triceps.  Your biceps are the forward facing muscle in your arm.  Your bicep has two muscles, short head and long head, your short head is on the inside of your bicep and helps with definition of the muscle. Your triceps is the backward facing muscle of your arm.  Your tricep has three muscles, short head, long head and lateral head.  The short head is the muscle closest to you back, the long head faces the outside of your arm and your lateral is inside these two.  These exercises focus on these muscle groups.

Biceps

·         Barbell Curls- With these curls you stand trying to keep your chest pushing out and your back straight.  Start with your arms completely straight and bend your arm at the elbow lifting the bar up to your chin.  Then bring your arms ALL the way back down till they are completely straight again, and repeat.

·         Dumbbell Curls- With dumbbell curls you have the option of either standing, or sitting up on a bench.  When doing this exercise you do the same routine that you would for the barbell curls but you have the advantage of keeping focus of each arm separately.

·         Preacher Curls- With Preacher curls you do the same that you would the barbell curls but you keep your elbows stationary on a preacher pad, this will bring even more focus on the long-head of your bicep.

·         Hammer Curls- With hammer curls you can either use dumbbells or a tricep bar.  Hammer curls are worked the same as every other curl but the neutral grip of your hands focus on short-head of your bicep.

·         Concentration Curls- With concentration curls you sit on a bench and use only one dumbbell.  To do this exercise you have to keep your arm in between your legs and make sure your elbow joint stays below your leg to prevent your leg from interfering with the lift.

Triceps

·         Tricep Rope- With the tricep rope you need a cable machine to use.  A tricep rope is just a thick rope with knots at each end.  To do this lift you have to keep a staggered stance and try to only move the elbow joint of your arm.  Pull the rope and the weight down to your knee and slowly raise it back up.

·         Skull Crushers- With skull crushers you can either us a barbell or a tricep bar.  To do this lift you lay flat on a bench, raise the bar above your chest, bend your arm at the elbow till the bar almost hits your face(don’t actually hit your face).  Raise it back above your chest and repeat.

·         Tricep Extensions- With this lift you can either use a low cable pulley or a dumbbell.  To do this lift you hold the weight behind the back of your head with both arms, and extend your arms until they’re straight then lower the weight back the starting position and repeat.

·         Dips- With dips you keep the palms of your hands against the side of a bench, lower your body with your arms and repeat.