Biceps and Triceps Workout
Gain Strength … Improve Functional Movement
Demonstrated by: Char Cesario
The Biceps and Triceps Workout includes 6 exercises for your bicep and triceps. We designed it to help you gain more strength and improve your functional movement. It works by changing up the angle and position of your arms with each exercise. You’ll do 3 exercises for your biceps and 3 for your triceps.
Start with an incline curl for the biceps, the angle of your shoulder is in extension. The next exercise is a standing hammer curl with your arm in a neutral position and finally the concentration curls place your arms in a flexed position.
For the triceps we have with push downs for your neural arm position – be sure to achieve full range of motion. Skull crushers are next where your shoulders are in a flexed position and finally dips, for the extended arm position. When you are doing the dips – focus on good form and avoid rounding your shoulders.
Keep in mind You only need to do 1 round of this workout because it’s 3 exercises for each muscle group – simply move from exercise to exercise with just a minimal break.
Perform 10 to 12 reps of each exercise with :15 to :30 rest time in between each exercise for general exercisers. If you goal is to build muscle mass do 2 to 3 sets of each exercise.
Exercise Specifics
Incline Biceps Curl
- Adjust bench position to a 45-degree incline
- Sit on incline bench, abdominals tight and back flat against bench
- Hold dumbbells w/ an under-hand grip, palms facing forward, arms extended w/ soft elbows
- Exhale & flex elbows to raise dumbbells to shoulder height
- Reverse direction & return to starting position
Hammer Curl
- Stand w/ feet hips distance apart, soft knees, back straight, abdominals tight, chest lifted
- Hold a dumbbell in each hand w/extended arms, soft elbows & palms facing in toward body
- Exhale & flex elbows to raise dumbbells to shoulder height
- Reverse direction & return to starting position
Concentration Curl
- Sit on a bench & hold 1 dumbbell w/ an underhand grip & rest your elbow on your inner thigh
- Exhale & flex elbow to bring dumbbell to shoulder
- Reverse direction & return to starting position
- Switch hands and repeat the same number of reps
Triceps Pushdown w/ cable
- Adjust the cable to a high position
- Stand leaning slightly forward w/ feet hips distance apart, soft knees, flat back, abdominals tight
- Hold cable rope w/ both hands, palms facing each other, elbows next to torso & flexed to 90 degrees
- Keeping upper arms & shoulders stationary extend elbows straight down
- Exhale & flex elbows back to 90 degrees to return to starting position
Skull Crusher w/ dumbbells
- Bench position – flat
- Lie on your back on bench or floor, feet on floor, lower back, shoulders & head on bench
- Hold dumbbells w/ palms facing each other, hands shoulder width apart, arms extended toward ceiling w/ dumbbells over shoulders
- Keep abdominals contracted, flex elbows until dumbbells are just above your head & forearm is parallel to floor
- Extend elbows to return to starting position
Triceps Dips
- Place your hands on the edge of a flat bench, chair or stable surface shoulder with apart, elbows pointing back & heels on the floor, abdominals tight
- Bend elbows to 90 degrees while keeping them pointing backwards
- Exhale & extend elbows to return to starting position