Workout 54: Biceps & Triceps 

Bicep Exercises

1.Preacher 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.Single Arm Underhand Cable Curl

  1. Set up for the one arm cable curl by attaching a single grip handle to a low pulley cable and selecting the weight you want to use.
  2. Stand in front of the cable machine and grasp the handle with an underhand grip.
  3. Keeping your body fixed, elbow tucked in at your side, and eyes facing forward, slowly curl the weight up as far as possible.
  4. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position. 
  5. Repeat for desired reps, and then repeat for the other arm.

Tricep Exercises

1. Overhead Tricep Extension

  1. Start standing with your feet shoulder width apart and dumbbells held in front of you.
  2. Raise the dumbbells above your head until your arms are stretched out straight.
  3. Slowly lower the weights back behind your head, being careful not to flare your elbows out too much.
  4. Once your forearms move beyond parallel to the floor bring the weight back up to the starting position. 
  5. Repeat!

Your upper arms and elbows should remain in place throughout the movement

2.Tricep Kickback

  1. Start with a dumbbell in each hand and your palms facing your torso. 
  2. 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.
  3. 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.
  4. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
  5. Repeat the movement for the prescribed amount of repetitions.

*You can also do this exercise one arm at a time.

3. Overhead Rope Extension

  1. Start standing with your feet shoulder width apart and dumbbells held in front of you.
  2. Raise the dumbbells above your head until your arms are stretched out straight.
  3. Slowly lower the weights back behind your head, being careful not to flare your elbows out too much.
  4. Once your forearms move beyond parallel to the floor bring the weight back up to the starting position. 
  5. Repeat!

Your upper arms and elbows should remain in place throughout the movement


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. Position 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 below.
  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 return to the starting position.
  5. Switch sides when you’ve finished.

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