Bicep and Tricep Workouts - Best Exercises for Defined, Sculpted Arms

Building Strong, Defined Arms with Bicep and Tricep Workouts

Developing impressive, sculpted arms takes commitment to strength training and targeted bicep and tricep exercises. While genetics play a role, it is possible to build noticeable muscle mass in your upper arms with the right fitness plan.

Well-defined biceps and triceps muscles not only look great, they also allow you to lift heavier, perform better in sports and activities, and exude strength and confidence.

This article will provide tips to isolate and grow your arm muscles along with the best bicep and tricep workout moves to add to your routine.

Anatomy of the Biceps and Triceps

To properly target these upper arm muscles, it helps to understand their anatomy and function:

• Biceps - The biceps muscle has two heads located on the front of your upper arm. It is responsible for flexing and rotating the elbow.
• Triceps - The triceps muscle has three heads located on the back of the upper arm. It straightens and extends the elbow.

When doing arm workouts, be sure to target both the biceps and triceps for balanced development. Many people focus on bicep curls but neglect their triceps, leading to imbalance and injury over time.

Setting Up Your Arm Workout Routine

Here are some tips for setting up an effective strength training program to grow your biceps and triceps:

• Train arms 2-3 times per week on non-consecutive days.
• Use challenging weights that allow 8-12 reps per set.
• Include compound and isolation moves that target all arm muscle areas.
• Progressively increase weight amounts as you gain strength.
• Allow for full recovery between sessions to maximize growth.

Be patient through your journey - arm muscles can be slow to develop compared to other areas. But with dedication over time, you will see noticeable improvement!

Best Bicep Exercises

Now let's look at the top bicep workout moves to incorporate into your routine:

Barbell Curls

This classic bicep exercise involves flexing your elbows to lift a barbell up towards your shoulders. Barbell curls allow you to use heavy weights and boost strength.

• Grip barbell shoulder-width apart with palms facing up.
• Keep elbows tight to your sides and avoid swinging the weight.
• Curl bar up towards chest, hold briefly, then slowly lower.

Incline Dumbbell Curls

Incline dumbbell curls work your biceps through a longer range of motion for increased development. Perform them seated at an incline bench.

• Keep elbows pinned at your sides as you curl dumbbells up.
• Rotate wrists outward at the top to fully contract biceps.
• Lower weights slowly with control.

Chin Ups

Chin ups are a great compound move that engages your biceps, lats, and core. Use an underhand grip to place emphasis on the arms.

• Pull your chest towards the bar on each rep.
• Focus on slow, controlled movement rather than momentum.
• If needed, use an assisted chin up machine to boost your bodyweight.

Hammer Curls

For inner bicep development, incorporate hammer curls. The neutral grip targets your brachialis muscle for more peak.

• Keep wrists straight as you curl dumbbells up towards shoulders.
• Squeeze biceps hard at the top of each rep.
• Perform strict reps without cheating or body momentum.

Cross Body Curls

The twisting motion of cross body curls provides a unique stimulus to build stronger, more flexible biceps.

• Start with right arm extended and dumbbell by hip.
• Curl dumbbell across body towards left shoulder.
• Alternate sides for prescribed reps.

Best Tricep Exercises

Now let's look at top tricep workout moves to include for back-of-arm strength:

Close Grip Bench Press

This compound move heavily engages the triceps by bringing the hands closer together on the barbell.

• Use a narrower than shoulder-width grip.
• Keep elbows tucked as you lower towards your chest.
• Press back up to starting position, flexing triceps.

Skull Crushers

Skull crushers isolate the triceps through extensions starting with arms overhead.

• Lower forearms down towards head keeping upper arms stationary.
• Keep core braced and elbows tucked to work triceps.
• Avoid flaring elbows out to sides.

Rope Pushdowns

This cable machine exercise allows you to maximally contract your triceps through a full range of motion.

• Grip rope attachment and keep elbows pinned at your sides.
• Push down through full range, flexing triceps.
• Squeeze triceps hard at the bottom of the movement.

Dips

Dips heavily target the triceps while also engaging the chest and shoulders. Use proper form to isolate the back of your arms.

• Keep elbows tucked in towards body rather than flaring outward.
• Lean forward slightly to put focus on triceps.
• Bend until you feel a stretch in the triceps then press back up.

Lying Tricep Extensions

This move allows you to isolate your triceps one arm at a time from a stabilizing lying position.

• Keep upper arm perpendicular to floor as you bend elbow.
• Lower dumbbell behind head, feeling stretch.
• Press back to starting position, straightening arm fully.

Advanced Arm Workout Techniques

Once you build a foundation of strength, try incorporating some of these advanced training techniques into your bicep and tricep workouts to spur new growth:

Drop Sets

Drop sets involve immediately decreasing the weight and continuing to rep out once you hit muscle failure at a heavier load. This intensifies the contraction.

Supersets

Supersetting combines exercises back-to-back with no rest in between. For arms, you can superset bicep and tricep moves to maximize intensity.

Giant Sets

Giant sets take supersets to the next level by incorporating 4 exercises done back-to-back. Try combining 2 biceps and 2 triceps moves.

21's

21's are a special technique for bicep curls. Do 7 half reps from the bottom, 7 from the top, then 7 full range reps. This overloads the muscle.

Partial Reps

Partial reps limit the range of motion to maximize constant tension on the muscle. Focus just on the bottom or top half of an arm curl or extension.

Manipulating techniques like this provides a new stimulus once basic lifting has plateaued. Always use proper form and control when attempting advanced training methods.

Arm Workout Tips for Maximum Results

Here are some final tips for getting the most out of your bicep and tricep workout plan:

• Slow down reps - don't use momentum or bounce weights.
• Squeeze muscles hard at the peak contraction.
• Full range of motion - get a deep stretch.
• Progressively increase weights as you grow stronger.
• Creatine can help boost strength and size gains.
• Consume enough protein for recovery and growth.
• Stay hydrated before, during, and after your workout.

With focused, intense training and dedication through the months, you can build the toned, muscular arms you want! Just be sure to be patient and stick with it.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.