Exercises Biceps and Triceps
Learning to get big arms is a matter of building bigger, stronger biceps and triceps, a little knowledge about your muscles and helping them work. Your upper arms are divided into three main muscle groups. First, we have biceps, which run along the front section of your arm from your elbow to your shoulder joint. The main function of biceps is to bend the elbow. Secondly, we have triceps that also run from elbow to shoulder, but their main role is to straighten the elbow. Triceps are a larger muscle group than biceps, meaning they are more likely to grow. The third group is the brachialis, the upper arm muscle that runs under the biceps. It is only visible when looking from the arms, but looking this way, your arms will look very big. Although most people who want to know how arm muscles are built on biceps training, if you really want big arms, you need to work your triceps and brachialis just as hard. To get a sleeve-busting look, you must work on triceps, biceps and brachialis.
REVERSE CURL STRAIGHT BAR
Stand and hold a barbell at shoulder width with an overhand grip. Bend the elbow and turn the barbell upward, using only your forearms until your palms are outward and the barbell is in line with your shoulders. Return it slowly and repeat. Often neglected because this brachialis works, an invisible muscle lowers your upper arm – but is necessary for large biceps. Train it well and the brachialis pushes the top of your bicep muscle higher, creating a more effective flex and larger looking arms.
Lie on a bench and hold two dumbbells directly above your shoulders. Slowly bend your elbows, bringing the dumbbell up to your chest, with your palms facing outward and pointing toward the dumbbell ceiling. Move the dumbbells back to the starting position and repeat. Working at this angle puts more emphasis on the long head of the triceps separating the muscles that appear behind your arms. Wearing a vest to show them in office is against the rules, sadly.
HAMMER DUMBBELL CURL
Grab a pair of dumbbells with an underhand grip and make sure your core is tight and the lower back is flat. Your palm will be towards the edges of your body. As you lift the dumbbell and tilt it from the elbow towards your shoulders. The motion would be like swinging a swing. Stop at the top and slowly return the dumbbell to its initial position.
Your arms are often used as an adjunct to muscles that can think of every upper body exercise. Because of this, it is always a good idea for you to give them a good workout of their own from time to time. This 6-trick bicep and triceps workout is a great coupling for you to see some real strength gains that will also transfer to most of your other workouts, giving you good, functional and transferable strength in your arms!