The importance of strong well developed arms can’t be overstated. With arm training, simple and effective is the rule. To have an upper body that gets noticed make the following biceps and triceps exercises part of your training routine.

Biceps Exercises:

1. Barbell Biceps Curl:

Barbell biceps curl is the best exercise to build mass and strength in your biceps. Grip the bar shoulder at shoulder width and curl the bar up to your chin in a controlled manner, then slowly return back down.

2. Dumbbell Biceps Curl:

Dumbbell curl is another biceps builder. Start with dumbbells on your side. Curl the dumbbells up fully contracting the biceps, then slowly return back down.

3. Preacher Curl:

The preacher curl is a time-tested biceps exercise. Contract the biceps at the top and perform the movement in a controlled manner, slowly bringing the bar back down.

4. Incline Dumbbell Curls:

Lie back on a bench inclined at 45 degrees. Keep your back straight and feet flat on the floor. With hands hanging to the side, curl the dumbbells all the way up, feeling muscles contract, and slowly return back down.

5. Reverse Barbell Curls:

Reverse barbell curl is a great exercise to build both biceps and forearms. Go all the way up, contract and slowly return the bar back down.

Triceps Exercises:

6. Close Grip Bench Press:

Close grip bench press is the key to building big muscular triceps. Include the close grip bench press in your triceps routine to add mass and strength to your triceps, shoulders and chest. Grab the bar 9 centimeters apart and keep elbows close to the body.

7. Parallel Bar Dip:

Parallel bar dip is another great triceps mass builder. Stay relatively upright with a slight forward lean. Go as far down as safely possible and come back up. Keep your elbows close to the body when doing dips.

8. Lying Triceps Extensions:

This one is a must for well-developed triceps. Keep your elbows close to the body and pointed up; bring the bar down to your forehead and back up.

9. Cable Triceps Push-down:

This is an isolation exercise that directly targets the triceps. Use either an angled or straight bar. Press the bar all the way down while keep the upper arms still against the body and return the bar back up.

10. Cable Overhead Rope Extension:

Cable overhead rope extension is another great isolation exercise that targets the whole of the triceps muscles


Insights and motivation on fitness, food, travel and lifestyle through posts by a Swedish-Pakistaniā€“American Lawyer and Pro Athlete.

Join me on Instagram: somair_alam