Most Effective Exercises to Build Your Biceps and Triceps
Different exercises are designed for different parts of your body.
Form neck to your legs you can find a number of exercises.
To stay healthy and fit you need to exercise regularly.
Exercising is the option to maintain an appropriate level of fitness.
Just as mentioned above, different exercises are designed for every part of the body so are exercises designed for biceps and triceps.
Given below are few exercises for biceps and triceps.
For biceps: 1) Standing Barbell Curls Stand with your feet apart and hang the barbell at an arms length with your underhand grip.
Keep your elbows close to torso and use your forearm to curl the barbell up to your shoulder level.
After holding this position for a while, lower the barbell and repeat the practice.
2) Dumbbell Hammer Curls This practice is similar to the standing dumbbell curls but this time your palms should be facing each other.
Curl the dumbbell up to your shoulder level and let the palms face each other.
Hold this position and then bring back the dumbbell to initial position.
Repeat 3) Dumbbell Concentration Curls With your legs wide open sit on a bench and reach down between them to grab a dumbbell with one hand and rest your elbow against the knee.
Place your other hand on your other leg to support your upper half of the body.
Using your forearm curl the dumbbell up to the shoulder level.
After keeping this position for ample time for contraction of biceps lower the dumbbell and repeat the practice with the other arm.
3 best exercises for your triceps 1) Lying Barbell Extensions Lying back on a bench, pull your feet apart and grab a barbell with hands lesser than shoulder width apart.
Lift the barbell in the air equal to your arms length and hold the position for a while and then lower it till it's an inch of distance from your forehead.
Push the barbell back in to air in an arc motion.
2) Close Grip Bench Press Lie on a pressing bench and pull your feet shoulders' distance apart.
Grab a barbell with hands lesser than shoulder width apart and lift it to an arm's length.
Pull back the barbell till it touches your chest.
All this time keep your arms close to torso.
Then push back again the barbell into the air and repeat the procedure.
3) Triceps Dumbbell extension Lift a dumbbell straight up in the air with your feet shoulder width apart and bend your knees.
Now in an arc motion lower your forearm to the back of your head in such a way that your elbow makes a 90 degree angle.
Lift the dumbbell again and repeat the procedure.
Form neck to your legs you can find a number of exercises.
To stay healthy and fit you need to exercise regularly.
Exercising is the option to maintain an appropriate level of fitness.
Just as mentioned above, different exercises are designed for every part of the body so are exercises designed for biceps and triceps.
Given below are few exercises for biceps and triceps.
For biceps: 1) Standing Barbell Curls Stand with your feet apart and hang the barbell at an arms length with your underhand grip.
Keep your elbows close to torso and use your forearm to curl the barbell up to your shoulder level.
After holding this position for a while, lower the barbell and repeat the practice.
2) Dumbbell Hammer Curls This practice is similar to the standing dumbbell curls but this time your palms should be facing each other.
Curl the dumbbell up to your shoulder level and let the palms face each other.
Hold this position and then bring back the dumbbell to initial position.
Repeat 3) Dumbbell Concentration Curls With your legs wide open sit on a bench and reach down between them to grab a dumbbell with one hand and rest your elbow against the knee.
Place your other hand on your other leg to support your upper half of the body.
Using your forearm curl the dumbbell up to the shoulder level.
After keeping this position for ample time for contraction of biceps lower the dumbbell and repeat the practice with the other arm.
3 best exercises for your triceps 1) Lying Barbell Extensions Lying back on a bench, pull your feet apart and grab a barbell with hands lesser than shoulder width apart.
Lift the barbell in the air equal to your arms length and hold the position for a while and then lower it till it's an inch of distance from your forehead.
Push the barbell back in to air in an arc motion.
2) Close Grip Bench Press Lie on a pressing bench and pull your feet shoulders' distance apart.
Grab a barbell with hands lesser than shoulder width apart and lift it to an arm's length.
Pull back the barbell till it touches your chest.
All this time keep your arms close to torso.
Then push back again the barbell into the air and repeat the procedure.
3) Triceps Dumbbell extension Lift a dumbbell straight up in the air with your feet shoulder width apart and bend your knees.
Now in an arc motion lower your forearm to the back of your head in such a way that your elbow makes a 90 degree angle.
Lift the dumbbell again and repeat the procedure.
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