Have you been working out regularly in the gym to build up your muscles? Do you feel that you still do not have the right muscular mass in your arms? This article will educate you on a number of bicep and tricep workouts that will help you attain the correct mass and shape for your arms.
Here is a look at some of the best bicep workouts that you should try out if you want those bulging muscles.
1. Barbell curls
Grab a barbell and place the appropriate amount of weights on it. Remember that the weights need to be moderate, as doing this exercise with heavier weights may injure your lower back. Once the weight is sorted, grab on to the barbell and curl in a slow manner. Ensure that you do not let the weight fall, instead bring it down in a controlled manner. As soon as the barbell comes completely down, repeat the process. Perform 8 reps of this exercise for three sets.
2. Alternating dumbbell curl
In this exercise, take a pair of dumbbells of appropriate weight in both hands. Bring one hand up, while the other remains down. While lowering the left hand, bring up the right. Perform 10 reps of the same for 3 sets. Keep your back straight and ensure that you do not swing the shoulders while curling. This will ensure that your bicep muscles alone are doing all of the work.
3. Hammer curl using cable
Cable training provides all-round training for your bicep muscles since the pressure is continuously maintained. In this bicep workout, use lower weights, as the first two exercises will likely have exhausted your bicep muscles. Keep your upper arms locked and do not let your elbows move. Perform the curl and hold this position for a couple of seconds. Perform 3 sets with 10 reps each.
Here is a look at some tricep workouts that help build and enhance the tricep muscles.
Use a barbell for this exercise. Lie on top of a bench and face the ceiling of the room. Take the barbell and perform curls overhead. Ensure that your elbows are parallel to your body while performing the exercise. Perform 8 reps per set for 3 sets.
2. Dumbbell Kickback
Use a solid surface for support and take a dumbbell in one hand. Swing this dumbbell backwards while keeping your upper arm locked in place. You will feel the stress on your triceps. Perform 3 sets of this exercise, with 10 reps in each set.
3. Cable overhead extension
Grab the cable and turn away from the machine. In this position, start extending the cable overhead using both arms until you feel the muscle contract. Slowly bring the weight down the same way. Perform 3 sets with 10 reps per set.
These exercises will keep your arm muscles well-toned and also build the mass that you desire.