29 Exercises to Build Bigger BICEPS & TRICEPS

29 Exercises to Build Bigger BICEPS & TRICEPS


Is your gym always packed? You can still squeeze in a fast, intensive biceps and triceps workout on the fly. Triceps dips. Biceps curls. You’d be forgiven if you think you’ve heard it all when it comes to flexing these two muscles in any arms workout. But actually, getting bigger arms, and stronger, more defined biceps and triceps is all in the details. Don’t get us wrong: The results of back and bicep workouts and chest and tricep workouts comes from consistent lifting. But that chiseled, sculpted upper body? That comes from working each muscle group from multiple angles.That’s what this triceps and bicep workout provides. It involves barbells, dumbbells, and bodyweight to push each muscle to the max. To figure out how much weight to use, choose a set that allows you to perform 8-10 reps before exhaustion.

The beauty of joining biceps and triceps together is that one muscle’s flex is the other’s extension. This means that neither group totally rests for the duration of this workout. Switching back and forth between biceps and triceps moves also allows you to keep your heart rate up while also providing active rest, for a more complete weights session.

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