Workout 25: Biceps & Triceps 

Bicep Exercises

1.Preaher Curl

  1. 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.
  2. Grab the EZ bar using an underhand grip with your palms facing upward. Lift the EZ bar to shoulder height.
  3. As you inhale, slowly lower the bar until your upper arms are extended and your biceps are fully stretched.
  4. 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.Alternating Dumbbell Curl

  1. Grab a dumbbell in each hand. 
  2. Curl the dumbbell with one hand while keeping your elbow completely still and by your side. 
  3. At the peak of the movement, when your hand is next to your shoulder, squeeze, and then slowly allow your arm to return. 
  4. Do it with the other arm. 
  5. Repeat!

3.Dumbbell Hammer Curl

  1. Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms extended along your sides. Your elbows should be tucked in close to your torso and your palms should be facing your torso.
  2. Keep your upper arm stationary as you contract your biceps and curl the dumbbells directly upward. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbell is at shoulder-level. Focus on only moving your forearm.
  3. After a brief pause, slowly begin to lower the dumbbells back down to the starting position.

4.Overhead Cable Curl

  1. To begin, set a weight that is comfortable on each side of the pulley machine. Make sure the weight selected is equal on each side.
  2. Adjust the height of the pulleys on each side so that they’re positioned higher than shoulder height.
  3. Stand in the middle of both sides and use an underhand grip to grab each handle. Your arms should be fully extended to each side and parallel to the ground. Your palms should be facing upward and your feet positioned shoulder-width apart. 
  4. Keep your elbows in a fixed position as you slowly squeeze your biceps and curl your hands toward your shoulders. You should be squeezing in your biceps until your forearms and biceps touch.
  5. Lower your forearms back to the starting position while keeping your entire body stationary. 

Tricep Exercises

1. Overhead Dumbbell Extension

  1. 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.
  2. 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.
  3. 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. 
  4. Use your triceps to lower the dumbbell back to the starting position.

2.Rope Pulldown

  1. Secure a rope attachment to the high pulley at its highest position. Stand in front of the pulley, hinge at your hips, and grab the rope with your palms facing each other.
  2. Keep your elbows close to your torso, while using your triceps to pull the rope downwards toward the outside of your thighs. At the most contracted point of the motion, your arms should be fully extended and perpendicular to the ground. Your forearms should be the only part moving. 
  3. After reaching the contracted position, slowly bring the rope up to the starting point.

3. Close Grip Bench Press

Caution: In order to protect yourself, it is advised to have a spotter help you.


  1. Start by lying on a flat bench. Retract your shoulder blades as far back as possible so they are touching the back of the pad and make sure to keep them there during the movement. 
  2. Using a close overhand grip, more narrow than shoulder-width apart, lift the bar from the rack. Hold the bar directly above your sternum with your arms locked.
  3. As you inhale, slowly lower the bar until you feel the it on (or close to) your chest. Your forearm should create a 45° angle to your body. To optimize the workout for your tricep, keep your elbows tucked in close to your torso at all times. 
  4. Bring the bar back to the starting position as you exhale. If you can, try to take at least twice as long to go down than you did when coming up.

4.Cross Body Tricep Extension

  1. 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!
  2. Lift a cable pulley all the way up and make sure there’s a single arm handle on it. 
  3. Grab the handle, and stand horizontally in relation to the the cable like the picture above. 
  4. 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. 
  5. Switch sides when you’ve finished.