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Bicep and Tricep Exercises

Flaccid arm muscles can be transformed to toned ones, by adhering to bicep and tricep exercises. This story provides a few helpful workouts.
Abhay Burande Oct 14, 2020
The muscles that can be located at the front of the upper arm are called biceps. When the arm is flexed to show others the size of the muscles, biceps can be seen on the top. These muscles are used while picking an object, or when the arm is bent.
Muscles at the back of the upper arm are called triceps. These are on the opposite side of the biceps. These muscles are used while pushing an object, or when the arm is straightened. The biceps are smaller than the triceps.

Bicep Exercises

Standing Barbell Curls

  • Stand with your feet shoulder-width apart.
  • Use an underhand grip to hold a barbell at an arms length.
  • The elbows must be close to the body during the entire exercise.
  • Now, only move the forearms, and apply the strength of the biceps to lift the barbell up to shoulder height.
  • Hold the barbell at the highest position for one second.
  • Bring the barbell to the initial position at a slow pace.
  • Repeat this while increasing the weights gradually.
  • Take help of momentum to lift the barbell upwards.

Standing Dumbbell Curls

  • Stand with your feet shoulder-width apart.
  • Hold a pair of dumbbells at an arms length, on either side of the body.
  • Of all the fingers, the little finger must be closest to the body.
  • The elbows must be close to the body during the entire exercise.
  • Now, only move the forearms, and apply the strength of the biceps to lift the barbell up to shoulder height.
  • Move the hands so that the palms face upwards, and retain this pose for 5 seconds (this maximizes the contraction in the biceps).
  • Bring the dumbbells back to the initial position.
  • Repeat this while increasing the weights gradually.
  • Take help of momentum to lift the barbell upwards.
  • The motion has to be slow and restrained.
  • Initially, perform the exercise using one arm at a time.

Tricep Exercises

Lying Barbell Extensions

  • Lie down with the back on a flat bench.
  • Keep your feet shoulder-width apart.
  • Hold the barbell in such a way that the distance between the hands is less than shoulder-width.
  • Move the barbell upwards till it is at an arm's length.
  • Only use the forearms to lower the barbell up to a height one inch above the forehead.
  • Use the strength of the triceps to lift the barbell up to arms length.
  • The up and down movement must be in the form of an arc.
  • Repeat this procedure. Request a partner to stand at a helping distance during the entire workout.

Close Grip Bench Press

  • Lie down with the back on a bench.
  • Place the feet flat on the floor, and spaced at a shoulder-width distance.
  • Lift the barbell from the rack with the palms facing the feet.
  • Hold the bar at an arms length above the lower chest.
  • Move the barbell downwards, till it reaches the lower chest.
  • As the barbell is being lowered, the upper arms must be close to the body.
  • Push the bar upwards to the initial position.
  • Repeat this procedure. It is compulsory to have a partner standing near you during the entire exercise, to lift the barbell in case you lose the ability to.
Make sure you perform some warm up exercises before performing these exercises. Also, do not rush to get a fit body, increase the intensity of the workouts gradually.
Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.