Here are some of the best workouts for biceps and triceps that you can incorporate into your fitness routine:
### Biceps Workout
#### Exercise 1: Barbell Bicep Curls
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, palms facing forward.
- Keep your elbows tucked in and lift the barbell by flexing your biceps, keeping your forearms stationary.
- Lower the barbell back down to the starting position with control.
- Perform 3 sets of 8-12 reps.
#### Exercise 2: Concentration Curls
- Sit on a bench with your feet flat on the floor and hold a dumbbell in your right hand.
- Place your right elbow on the inside of your right thigh.
- Curl the dumbbell up towards your shoulder, focusing on the bicep contraction.
- Lower the weight back down slowly and repeat with the left arm.
- Perform 3 sets of 8-12 reps for each arm.
#### Exercise 3: Hammer Curls
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other.
- Keep your elbows tucked in and lift the dumbbells up to your shoulders, focusing on the outer part of your biceps.
- Lower the dumbbells back down with control.
- Perform 3 sets of 8-12 reps.
#### Exercise 4: Cable Bicep Curls
- Stand with your feet shoulder-width apart, holding a cable handle with an underhand grip at chest level.
- Keeping your elbows tucked in, curl the handle towards your shoulder.
- Slowly return the handle to the starting position.
- Perform 3 sets of 8-12 reps.
### Triceps Workout
#### Exercise 1: Tricep Dips
- Place your hands shoulder-width apart on a bench or dip bars and extend your legs out in front of you.
- Lower your body by bending at the elbows, keeping them close to your sides.
- Press back up to the starting position, engaging your triceps.
- Perform 3 sets of 8-12 reps.
#### Exercise 2: Skull Crushers
- Lie on a flat bench with a dumbbell in each hand.
- Extend your arms straight up above your chest with your palms facing each other.
- Bend your elbows and lower the dumbbells towards the back of your head, then press them back up to the starting position.
- Perform 3 sets of 8-12 reps.
#### Exercise 3: Close-Grip Bench Press
- Lie on a flat bench with a barbell with a close grip, about shoulder-width apart.
- Lower the bar to your chest, keeping your elbows tucked in.
- Press the bar back up to the starting position.
- Perform 3 sets of 8-12 reps.
#### Exercise 4: Rope Pushdowns
- Stand at a cable machine with a rope attachment at chest height.
- Grab the rope with a neutral grip and keep your elbows close to your body.
- Extend your arms to push the rope down towards the floor, keeping your elbows stationary.
- Return to the starting position with control.
- Perform 3 sets of 8-12 reps.
#### Finisher: Alternating Hammer Curls and Tricep Extensions
- Hold a dumbbell with both hands, palms facing each other.
- Curl the dumbbell up to your chest, then extend your arms out straight, rotating your palms to face the floor.
- This is one rep.
- Alternate between hammer curls and tricep extensions for 15 reps.
- Rest for 30 seconds, then repeat for a total of 3 sets.
Remember to warm up before starting the workout with some light cardio and stretching. Also, it's important to maintain proper form and control the weights to prevent injury and ensure maximum muscle engagement. Rest for 60 seconds between sets to allow your muscles to recover. If you're new to weight training, start with lighter weights and gradually increase as you build strength.
