To flex and extend your arms, you need the two muscles – biceps and triceps respectively. The biceps are located on the frontal part of your arms and is comprised of two heads. It is solely responsible for flexing your arms at the elbows. When you execute a pulling motion to bend your elbows, it is the biceps that gets stimulated.

The triceps, on the other hand, is located at the rear end of your arm just above your elbows and is comprised of three heads. Whenever you perform a pushing motion in an exercise, your triceps get involved. In this post, you will get to know about certain exercises that involve your biceps and triceps. Moreover, the nih.gov report will share how you can maintain and grow your muscles over time with an effective workout routine.

Best Exercises For Biceps And Triceps

Standing Curl

To perform this exercise, you need a barbell or two dumbbells. Hold on to the bar or the dumbbells with your palms facing away from your body. Stand with your feet shoulder-width apart from each other. Flex your elbows to compress the biceps against the resistance caused by the weights.

Lift the weights towards your chest till your elbow is completely flexed and bring them down in a controlled motion to the fully stretched position. Repeat this movement ten to twelve times per set and perform at least three sets.

Concentration Curl

Just like the standing curl, the concentration curl also focuses on the biceps. Sit on a bench and hold on to a dumbbell with your right hand. Bend down to let the elbow of your right-hand rest upon the right knee. With your right palm facing outward, lift the weight until it reaches the left shoulder and returns to the initial position after holding the weight in the flexed position for a few seconds.

Make sure your movements are slow and controlled. Repeat the exercise until you muscle fatigue and you cannot perform another repetition. Alternate your hands in between the sets without altering the movement and position.

Short Grip Bench Press

Bench press involves pushing movement of your arms and if you take a shorter grip, you will certainly feel the pressure upon your triceps. While performing this exercise, you need to lie on a flat bench with a barbell loaded with weights and placed on the rack.

Take your grip such that your palms are a little less than shoulder-width apart. After lifting the weight, start the exercise from the fully stretched position and slowly bring the weight down on your chest by bending the elbows. Push the weights back to the initial position to complete one repetition.

Lying Triceps Extension

The lying triceps extension is also known as a skull crusher. In order to perform this exercise, you need to lie down on a bench holding a curl bar or a barbell with adequate weights. Hold the bar with your palms facing away from your body and your hands fully stretched.

Lower the weights down towards your head by bending only the elbows. Use your triceps to push the weights back to its initial position after pausing for a second to complete one repetition. Repeat until your triceps fatigue and you cannot perform another repetition.