Complete arm workout for toning and shaping your arms!
I will be showing you an exercise with both biceps and triceps exercises. We will focus on how to do the exercises with correct form and technique, to fully target the muscle in work. It's important that we have the contact in the correct muscle and don't cheat with any other muscles. The full workout program is below:
Warm up with a wooden stick for a minute or two. Twist around your upper body and arms with the stick.
For the sets and exercises it's very individual, but 3 sets times 10-15 reps is a good general rule.
BICEPS:
1. Incline biceps curls
By having the bench on the incline we are only able to use the bicep to curl up the dumbbell and the weights. It's a great way to concentrate the weights only on the biceps.
2. Standing static one arm curls
In this exercise, on arm will be static and just hold the weight. The other hand will curl the weight. Then they will switch places, and that's a full set.
3. Spider curls
Once again a perfect exercise where you force only the biceps to curl up the weights.
4. Reversed Cable curls
This is also a really good contact exercise. Once again, lock your elbows and curl only with the biceps.
TRICEPS:
1. Incline DB French press
This is a heavy exercise, so choose weights which you can manage to do 10-12 reps on. This is also an exercise where we isolate the triceps and make them work alone. Lock your elbows in the position shown in the video, and lift the weights with your triceps.
Superset with:
2. Narrow press ups
Perfect to really feel the burn in triceps.
3. Cable laying French press
The same thing with this exercise, have your elbows straight, lock them, and lift only with your triceps.
4. Reversed pull down (rope) front
We finish the exercise with a pull-down. Squeeze out what's left of your triceps!
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biceps workout for size TONE & SHAPE YOUR ARMS | BICEPS & TRICEPS WORKOUT | |
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| People & Blogs | Upload TimePublished on 20 Dec 2017 |
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