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Best Arms Training

Arm pieces of training: Best Arms Workout for Biceps and Triceps

When working on your arms, keep in mind that you have many muscles that interact with a lot of joints, including your wrist, elbow, and shoulder. As a result, a well-rounded arm workout should include a range of motions at each joint to effectively stress your muscles. Following that, your arms workout should target both your upper and lower arms. This will help you get the shape and definition you want in your arms and offer you the power you need for everyday chores like opening jars and gripping heavy objects.

An effective training plan that works the entire body over a week but pays extra attention to your biceps and triceps is what’s required, and that’s precisely what the plan below is. It’s not suitable for beginners, but if you’re a regular in the weights room and looking for a progressive plan to get stuck into, it’s a great option.

You’ll need to follow the plan at a gym unless your home set-up is the match of a commercial gym with weights machines and free weights. You’ll also need to pay close attention to your diet to help your body cope with the training load and respond to the stimulus.

Muscles involved in Arm training:

· Triceps Brachii:

Between your elbow and shoulder, the triceps brachii (or triceps for short) are positioned on the posterior (rear) section of your upper arm.

· Brachioradialis:

The lateral (thumb-side) forearm’s major muscle is the brachioradialis. It connects to your humerus (upper arm bone) just above the elbow and towards your wrist.

· Brachialis:

On the front of your arm, your brachialis is located beneath your biceps brachii. On your humerus, it attaches just above the elbow, and on your ulna, it attaches somewhat below the elbow (one of your two forearm bones).

· Biceps Brachii:

Between your elbow and shoulder, the biceps brachii (or biceps for short) are positioned on the anterior (front) region of your upper arm.

Arm Workouts:

Arm pieces of training: Best Arms Workouts for Biceps and Triceps

Several arm workouts can be very beneficial. Some of them are following:

1. Biceps curls with a barbell

2. Triceps extension cable

3. Hammer curls with dumbbells

4. Triceps extensions with dumbbells on the bench

5. Curls of the biceps with the shoulder flexed

6. With shoulder flexed, do a cable triceps extension

7. Flexion of the wrist

8. Extending the wrist

9. Pronation of the wrist

1. Biceps curls with a barbell:

Preparation and Movement:

· Take a step forward while holding a barbell in each hand.

· Curl, a barbell with both elbows, flexed while maintaining your shoulder blades retracted.

· Raise the bar to about chest height. Allowing your lower back to the arch is not a good idea. Maintain a neutral spine posture.

· Extend your elbows and slowly drop the bar back to its original position.

Safety:

Avoid gripping the bar too tightly or too widely to reduce elbow discomfort. Extend your elbows, so your hands fall naturally to your sides, palms facing forward, to assess grip breadth. The position where your hands should be when gripping the bar is where they fall at your sides. 

Perform 3-5 sets of 6-12 reps.

2. Triceps extension cable:

Arm pieces of training: Best Arms Workouts for Biceps and Triceps

Preparation and Movement:

· Sit tall, with your feet shoulder-width apart and your gaze straight ahead.

· With your elbows flexed, grab two cable handles.

· Maintain a retracted and depressed shoulder blade position.

· Extend your arms fully by pushing your hands toward the ground. During the exercise, keep your shoulders from rising toward your ears.

· Do not let go.

· Return to the starting position slowly.

Technique:

When performing cable pushdowns, a cable attachment allows your elbows to track through their normal range of motion rather than having your hands fastened to a bar. This may assist in reducing elbow stress.

Perform 3-5 sets of 6-12 reps.

3. Hammer curls with dumbbells:

Preparation:

· Standing with your feet flat on the floor and pointing straight forward is an excellent way to start.

· With arms at your sides and palms facing each other, hold a dumbbell in each hand.

Movement:

· Make a hammer curl by bending your elbows and keeping your hands facing each other.

· Throughout the workout, keep your shoulder blades retracted.

· Return the dumbbells to their original position slowly.

Perform 3-5 sets of 6-12 reps.

4. Triceps extensions with dumbbells on the bench:

‘All progress takes place outside the comfort zone’

Preparation:

· Lie flat on a bench.

· Your toes should point straight ahead, and your feet should be flat.

· With your elbows flexed, hold dumbbells in both hands.

Movement:

· Straighten your arms by extending your elbows.

· Do not let go.

· Flex your elbows and slowly drop each dumbbell toward your forehead. Throughout the exercise, keep your low back in a neutral position. Allowing it to arch excessively off the bench is not a good idea.

· Do it again.

Safety:

To reduce joint stress on your elbows, keep your hands shoulder-width apart.

Perform 3-5 sets of 6-12 reps. 

5. Curls of the biceps with the shoulder flexed:

Preparation:

· Stand with your shoulder flexed, gripping a handle to a cable attachment.

Movement:

· Flex your elbow while maintaining your shoulder blade retracted to perform a biceps curl.

· Curl your elbow until it is fully flexed.

· Extend your elbows slowly to return to the previous position.

Safety:

To reduce joint stress on your elbows, keep your hands shoulder-width apart.

Perform 3-5 sets of 6-12 reps.

6. With shoulder flexed, do a cable triceps extension:

Preparation:

· Stand with your shoulder flexed, holding a handle to a cable attachment (your back to the machine).

Movement:

· Extend your elbow until your arm is straight and perform a triceps extension.

· The only movement you should make is with your elbow; don’t flex or extend your shoulder.

· Flex your elbow slowly to return to the original position.

Safety:

To reduce joint stress on your elbows, keep your hands shoulder-width apart.

Perform 3-5 sets of 6-12 reps.

7. Flexion of the wrist:

Preparation:

· Sit comfortably on a bench or stability ball with one arm resting on a table or other stable object.

· With your palm facing upward and slightly dangling over the edge of the table, hold a light dumbbell.

Movement:

· Extend your wrist in a comfortable range of motion.

· Don’t let go.

· Return to the starting position slowly.

Safety:

To reduce joint stress on your wrist, keep your hands shoulder-width apart.

Perform 3-5 sets of 6-12 reps.

8. Extending the wrist:

Arm pieces of training: Best Arms Workouts for Biceps and Triceps

Preparation:

· Sit comfortably on a bench or stability ball with one arm resting on a table or other stable object.

· With your palm facing down and slightly hanging off the edge of the table, hold a light dumbbell.

Movement:

· Extend your wrists as far as they will go in a comfortable range of motion.

· Hold.

· Return to the starting position slowly.

Safety:

To reduce joint stress on your wrist, keep your hands shoulder-width apart.

Perform 3-5 sets of 6-12 reps.

9. Pronation of the wrist

Preparation:

· Sit comfortably on a bench or stability ball with one arm resting on a table or other stable object.

· With your palm facing upward and slightly dangling off the edge of the table, hold a lightweight object.

Movement:

· Turn your lower arm from a palm-up to a palm-down posture to perform wrist pronation.

· Wrist supination is achieved by reversing the movement.

Safety:

To reduce joint stress on your wrist, keep your hands shoulder-width apart.

Perform 3-5 sets of 6-12 reps.

Final Words:

A variety of arms workout can easily target the biceps and triceps. Some of these procedures involve specialized equipment, while others can be completed at home. Because of their small stature, they’re prone to various injuries, so it’s advisable to start with lesser weights and gradually increase as your strength and form improve.

It may be beneficial to speak with a skilled trainer for a personalized approach to creating a well-balanced training regimen that incorporates biceps and triceps routines. Unless your home gym has the same weight equipment and free weights as a commercial gym, you’ll need to follow the plan at a gym.

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