10 exercises for biceps and triceps

Push-ups are great to start a exercise routine to increase arms. If you want to get the most out of this classic exercise in which the difference is in the distance between the hands, follow the instructions below.

1. Lie down on a canvas, resting your palms on it.
2. Your hands should be supported so that the index fingers and thumbs of both hands touch; the free space between these fingers will be similar to that of a diamond.
3. Raise and lower your torso with each repetition and keep your back straight, without moving your waist.
4. Your legs should be completely straight and your toes flat on the mat.
5. Complete 3 sets of 15 reps each one to start; By reducing the distance between your hands, you will make your biceps work more.

Do you want more bicep exercises to increase volume? be sure to read the following sections …

There are many arm exercises with weights that will help you achieve the toning you are looking for; In this case, we explain a simple routine with different variants that you can do daily to work your biceps with dumbbells. In addition, these options are ideal if you are looking for exercises for biceps at home:

1. Get some dumbbells whose weight corresponds to your physical capacity.
2. Sit on a sturdy bench or chair. Spread your legs and lean your torso slightly forward, without flexing your spine.
3. Hold a dumbbell in your right hand. Bend your arm and bring the dumbbell to chest level. The left arm should be behind, placed on the back.
4. Hold the position for five seconds, then stretch your arm diagonally downward. Then, raise the dumbbell again and return to the starting position. Complete 3 sets of 15 reps with each arm.
5. Take a 5 minute break and stand up; spread your legs and slightly lean your torso forward, without bending your spine and keeping your face forward.
6. Hold a dumbbell in each hand, spread your arms to the sides and lower them little by little and with force without bending the elbows.
7. Complete 3 sets of 15 repetitions to work biceps and pecs at the same time and rest for 5 more minutes.
8. Sit back down and lean your torso slightly forward, without hunching your back. With a dumbbell in each hand, rest your elbows on your thighs.
9. Put your hands down, toward the ground. Then, lean your wrists toward your torso and lift the dumbbells as far as you can, without taking your elbows or forearms off your thighs.
10. Raise and lower the dumbbells performing the movement in the wrists so that the biceps are responsible for carrying out the force; Complete 3 sets of 15 repetitions each.

Before moving on to more specific triceps exercises, we should mention the barbell curl, an option that will allow you to work all the muscles in your arms. However, the closer you place the bar to your shoulders, the more the biceps will work. Pay attention to this step by step:

1. First, choose a bar whose weight corresponds to your physical resistance.
2. Stand with your back straight and your legs slightly apart to cover more than shoulder-width apart.
3. Hold the bar with both hands, palms facing up, and bring the bar at your waist level.
4. Bring the bar up to your torso and bring it up to shoulder height.
5. Lower the bar back to your waist and go up and down until complete 3 sets of 10 reps each. Take a 30-second break between sets to avoid fatigue.
6. As you optimize your physical condition, you can increase the weight of the bar or the sets and repetitions.

Looking for bicep exercises at home? Pull-ups are a must in a bicep exercise routine to increase volume. In addition, with this variant you can work the muscles with greater intensity, since the posture of the hands allows to make a greater force:

1. You will need a bar suspended higher than your height.
2. Stretch your arms up and hold the bar with both hands, placing your palms facing you.
3. Open your arms to cover the width of your shoulders, bring your legs together and keeping your back straight, rise until your chin reaches the height of the bar.
4. Keep your elbows bent and your arms close to your torso for balance.
5. Slowly lower your torso, stretching your arms to return to the starting position.
6. Ascend and descend at a moderate speed, completing 3 sets of 10 reps each. Rest 30 seconds between sets.

Do you want to discover what are the best exercises for the biceps? If so, you can’t miss this other oneHOWTO article.

This is one of the simplest exercises you can do at home to strengthen and tone the triceps. All you need is a sturdy chair or bench and follow these simple steps:

1. Put a sturdy bench or chair against the wall.
2. Stand with your back to the bench and rest the palms of your hands on it, at approximately hip height.
3. Bring your legs together and bend your knees. Keep your back straight and contract your glutes.
4. Raise and lower your torso with an elbow bend to be able to support the weight of the body with your biceps and, especially, with the triceps.
5. Complete 3 sets of 15 reps each and do not rest more than 7 seconds between exercise and exercise.

Whether you are looking for routines triceps exercises for women As if you are looking for routines for men, dippings cannot be absent, the only thing you will have to do is vary the intensity of the repetitions depending on your abilities.

The dumbbell pushup is somewhat complex and requires your arms to be in excellent shape, as it is not suitable for beginners. This is how you should perform this ideal exercise to work your triceps thoroughly:

1. Take the classic posture of a push-up, grasping a dumbbell in each hand.
2. Spread your legs and keep the balls of your feet on the ground. In the same way, spread your arms, covering the width of the shoulders and keep the dumbbells of your hands well supported on the floor.
3. Keep your back straight and your gaze straight ahead.
4. To begin working your arms, raise each of the dumbbells until your hand is level with your chest. Do it slowly so that your triceps work with more intensity; Return that hand to the ground and raise the dumbbell held in the other hand.
5. Complete 3 sets of 15 reps with each arm. Take a 1-minute break between sets to avoid cramps and fatigue.

Very similar to dippings, dips are triceps exercises that will allow you to tone your arms without the help of any machine or furniture. How increase the volume of your triceps with funds? We show you!

1. Sit on the floor with your back straight.
2. Stretch your arms back, without bending your elbows, and rest your palms on the floor. The hands should point forward to improve balance.
3. Put your feet on the ground and lift your glutes to begin to raise your torso.
4. Go up and down slowly, keeping your hands and feet flat on the ground. With each ascent and descent, use arm force to maintain stability.
5. make 3 sets of 15 reps each one and do not rest more than 5 seconds between series and series.

Discover more Exercises for the triceps in this other article.

If you want to optimize the strength and definition of your biceps and triceps, nothing better than the French press; Also known as a “lying press”, this exercise will allow you to increase the volume of the arms quickly and healthily. Follow these instructions to complete it without injury:

1. Get a sturdy bench and a bar whose weight adapts to your physical conditions. Similarly, enlist the help of a friend to prevent the bar from slipping and falling on you.
2. Lie on your back on the bench, with your back straight and your legs spread. Put your feet on the ground.
3. Hold the bar firmly, with your fists clenched in front of you. Stretch your arms until your hands cover the width of your shoulders.
4. Moving your forearms, bring the bar back slightly, at the level of your eyebrows. Keep your elbows steady as you go through the movement.
5. Raise and lower the bar, from chest level to forehead. Complete 3 sets of 8 reps each, taking 1 minute breaks between each set.

If you want to strengthen your arms quickly but are scared of this …