Workout 12: Biceps & Triceps
1. Preacher Curl
- To perform this movement, you will need a preacher bench and an EZ bar. Load your desired weight onto the bar and adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when you’re seated.
- Grab the EZ bar using an underhand grip with your palms facing upward. Lift the EZ bar to shoulder height.
- As you inhale, slowly lower the bar until your upper arms are extended and your biceps are fully stretched.
- As you exhale, curl the bar up until your biceps are fully contracted and the bar is at your shoulder height. Try to squeeze your biceps tightly and hold this position for a second if you can.
2. Zottman Curl
- Stand upright with a dumbbell in each of your hands at arm's length. Your elbows should be tucked in close to your torso. Make sure your palms are facing your body before beginning the movement.
- Contract your biceps as you curl the dumbbells upward; only your forearms should be moving. As you curl up, rotate your wrists so that your palms are facing upward, like in an underhand grip. Continue this movement until the dumbbells are at your shoulder-level.
- Try to hold the contracted position for a second while sweeping your biceps. Then, in the contracted position, rotate your wrists again until you your palms are facing down, like in an overhand grip.
- With this overhand grip, slowly lower the dumbbells back down.
- As the dumbbells approach your thighs, rotate your wrists to return to your original grip with your palms facing inward towards your body.
3. Rope Hammer Curl
- Hook a rope attachment to the low pulley and stand facing the machine about one foot away from it.
- Grasp the rope with your palms facing inward. Make sure you stand up straight, maintain the natural arch of your back, and keep your torso stationary.
- Start with your elbows tucked in by your side. Using your biceps, pull your arms up until your forearms touch your biceps. Only your forearms should move, not your upper arms. Remember to keep your elbows tucked in by your sides and your upper arms stationary.
- Slowly lower the rope back to the starting position.
4. Concentration Curl
- Sit at the end of a bench and place one dumbbell in front of you between your legs. Keep your legs spread apart, your knees bent, your back straight, and your feet on the ground.
- Use your right arm to pick up the dumbbell. Place the back of your arm against the inside of your same-sided thigh.
- Begin with the the palm of your hand facing away from your thigh. Keep your arm extended and the dumbbell slightly above the ground.
- Make sure that your upper arm remains stationary as you contract your biceps and curl the dumbbell toward your opposite-sided pec. Continue the movement until the dumbbell is at shoulder-level. Remember, only the forearms should move.
- Slowly begin to lower the dumbbell back to its starting position. Avoid swinging motions at all times.
- Perform all reps using the same arm, then repeat this movement with your other arm.
1. Overhead Dumbbell Extension
- Stand upright with a single dumbbell held by both hands. Your feet should be positioned about shoulder-width apart. Use both hands to lift the dumbbell over your head until both arms are fully extended.
- To start, your palms are supporting the weight of the dumbbell with your thumbs wrapping around it. Your palms should be facing upward, maintaining an overlapped grip.
- Keep your upper arms close to your head and perpendicular to the ground with your elbows by your ears. Lower the dumbbell in a semicircular motion behind your head so that your forearms touch (or almost touch) your biceps. Your forearms should be the only part moving.
Use your triceps to lower the dumbbell back to the starting position.
2. Cross-Body Tricep Extension
- This is similar to the ordinary single arm tricep extension you’ve been doing, only here you’re extending across your body rather than straight down and back. The crossbody extension focuses on the lateral head while the ordinary tricep extension hits the long head in the back of the arm (although both exercises work the entire tricep!
- Lift a cable pulley all the way up and make sure there’s a single arm handle on it.
- Grab the handle, and stand horizontally in relation to the the cable like the picture above.
- Keeping your elbow in place and your wrist still, pull down and out until your tricep is completely flexed, hold for a moment, and slowly go back to the starting position.
Switch sides when you’ve finished.
3. Tricep Kickback
- Start with a dumbbell in each hand and your palms facing your torso.
- Keep your back straight, with a slight bend in the knees, and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
*You can also do this exercise one arm at a time.
4. Diamond Push-Up
- Start by lying on the floor face down with your hands closer than shoulder-width apart. Hold your torso up at arm’s length.
- Lower yourself until your chest almost touches the floor.
- Using your triceps, press your upper body back up and squeeze your chest.