How To Build Bulging Biceps & Toned Triceps, All In One Workout

Big, toned and defined arms (particularly bulbous biceps) have long indicated that an individual takes care of his or herself in the gym, perhaps because they tend to poke out of t-shirts and are generally on display more than, say, abs or legs.

Because of this, many individuals fresh to the gym or new to the whole fitness game, in general, tend to focus on building big arms, which is totally fine if incorporated into a well-rounded workout routine.

From the forearms to the biceps, triceps and shoulders, these are the muscles that are right out on show when you’ve got your t-shirt on and the ones that shout strength and power. To achieve impressive appendages, you’re going to have to lift heavy weights.

But don’t go mad with your choice of weights, please. It needs to be something you can lift 30 times in total without failing, or doing yourself mischief. Allow yourself 2 to 3 minutes between each set of reps, take at least one rest day after each workout, and work up the weight you’re lifting oh-so-gradually.

Barbell Curls:

Sets: 3 Reps: 10

Barbell Curls

How to:

Start with the barbell against your thighs, knees slightly bent.
Slowly lift the barbell up towards your chest before taking it back down to your thighs in another controlled movement.

Hammer Curls:

Sets: 3 Reps: 10

Hammer Curls

How to:

Grab two dumbbells, one in each hand, and stand upright with your arms against your sides and the dumbbells against your thighs pointing forwards.
Then you’re going to keep your upper arm completely still as you raise the dumbbells up to your chest, keeping it at the forward-facing position.
Return the dumbbells to your sides in a controlled movement and that is one rep down, nine more to go and then two more sets.

Tricep Pushdowns:

Sets: 3 Reps: 10

Tricep Pushdowns

How to:

You can use the cable pull-down machine at the gym for this.
Get the weight set on the machine that you’re comfortable with and grab that bar with elbows bent and knuckles facing upwards.
Then you’re going to use just the triceps to lower the bar down to your thighs.
Keeping your elbows close to your body can help to ensure it’s your triceps that are taking the strain here.
Then slowly return the bar from your thighs back up to your chest and the starting bent elbow position.

Tricep Dips:

Sets: 3 Reps: 10

Tricep Dips

How to:

Use a pull-up machine and take your weight by lifting your legs behind you and using almost fully extended arms to hold yourself in position.
From this starting position, you’re going to keep your elbows tucked in to isolate your triceps.
Lower yourself further down so that your almost straight arms bend at the elbow leaving a 90-degree angle.
Then lift yourself back up.

Dumbbell Reverse Curl:

Sets: 3 Reps: 10

Dumbbell Reverse Curl

How to:

Start standing upright with a dumbbell in each hand and flat against the front of your thighs.
The dumbbell should be in a horizontal position and your knuckles should be facing upwards.
Keeping arms quite close to the body, you are going to use your forearms to lift the dumbbells from your thighs and up towards your chest.
Ease them back down in a controlled movement.
That’ll be one rep, then.

Cable Reverse Curl:

Sets: 3 Reps: 10

Cable Reverse Curl

How to:

Set up the weight in a low position.
With a straight back, hold the bar against your thighs with knuckles facing upwards.
Then, slowly bring the bar upwards, contracting your biceps and using the forearm muscles to perform the exercise.
Keeping elbows in close ensures it’s your forearms doing the work.
You could also do this exercise with a barbell.

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