Ever wanted to get big muscular arms and were looking for a routine for bigger biceps and triceps but weren’t sure how develop one? Well believe it or not it is not as difficult as you think.
Although most people focus mostly on biceps when developing bigger arms, it is just as important to concentrate on triceps. In order to get better results it is best to set one day apart for working on arms.
Ideally you want to start with pushing exercises, as they will require more energy than pulling exercises. The first thing you want to do in this case is begin with your triceps exercises first before moving on to a biceps exercise. Begin by performing three triceps exercises followed by three biceps exercises.
The three triceps exercises you will perform are:
- Triceps pull downs: Triceps pull downs can be performed with either a rope attached to a cable pulley or you can use a straight bar attached to a cable. Keep your arms at your sides against your body and the elbows bent at a 90-degree angle. Pull the weight straight down and hold for a second when you reach the bottom of the movement. Bring the weight up to the starting position, at a 90-degree angle, and repeat.
- Bench dips: use two benches for this exercise. Extend your legs out and place the feet on one bench across from you. A second bench will be right behind you and you will use it to place your hands on the bench. Lower your body until the upper arms are close to a 90-degree angle. Push your weight up and repeat.
- Overhead triceps extension: grab a dumbbell, barbell or cable pulley. Hold the weight with two hands and begin by holding the weight over your head. Slowly lower the weight until your elbows are bent almost 90 degrees behind your back. Bring the weight back up and repeat.
Next are the three biceps exercises:
- Standing barbell curls: hold a barbell at thigh level and slowly bring the weight up to chest level. Do not cheat by using your back for momentum.
- Standing dumbbell curls: hold a dumbbell in each hand and hold them straight down at thigh level. Bring the weight up by curling the weight up. Only bend the arm at the elbow. Lower the weight slowly and repeat.
- Seated incline curls: place a bench at a 45 to 60 degree angle and while seated hold a dumbbell in each hand. Perform a dumbbell curl one arm at a time but keep your back up against the bench.
Perform these exercises for 3 to 4 sets of 8 to 10 repetitions with each set.