Muscle Building for the Biceps (Sets and Reps)
Using heavier weights for fewer repetitions is the key to gaining strength and bulking your biceps. Rep ranges between 6 and 12 are beneficial. In contrast, if you want to tone your muscles, you should work with a moderate weight that allows you to complete 15-20 repetitions.
- Three sets of 6-12 (or 15-20) repetitions of a barbell curl.
- In three sets, do 6-12 (or 15-20) repetitions of the hammer dumbbell curl.
- Curl using a resistance band or cable for three sets of six to twelve (or fifteen to twenty) repetitions.
In between sets, take a 90-second rest.
Triceps Exercises
As suggested by the first syllable of the name itself, the triceps is a triangular set of muscles. The long head is located in the upper back and connects to the upper lat. Triceps flexion creates the horseshoe shape at the level of the lateral head. Recommendat.com provides you more information about the Triceps exercise and its benefits. The medial head is the next level. Near the elbow, you can see the underside of it. But the remainder of the muscle is hidden behind the other two.
Just like the biceps, the triceps may be trained so that each head works independently of the others. The long head is more engaged when you operate them from an upper position, achieved by straightening your arm. When the arm is at a right angle to the torso, as when pressing down, it engages more deeply at the lateral head. The medial head is accessible via a backward grasp. And plays a facilitating function in all pushing motions.
Triceps Extensors While Lying
Place a barbell over your shoulders and lie down on the floor or even a bench. Raise the bar until it is at shoulder height. Maintain a straight line from your wrists to your elbows to your shoulders—lower the bar to your forehead or a little behind your head by bending your elbow. Straighten your arm up to the beginning position using your triceps and flex them as far as possible—as many times as you like.
The same exercise may be done with dumbbells if you choose.
Extending With Dumbbells Overhead
Lift a weight over your head with one hand. Maintain a hip hold with your free hand. Strive for erect posture and a strong core. When performing this exercise, bend your elbow and descend the dumbbell as far as is comfortable behind your head. Until you notice a stretch within the back of your arm. Straighten your arm and return the weight to the starting spot by contracting your triceps—as many times as you like.
Holding a barbell with both hands, drop it as far as you can behind your head, and then push it back up. Similar to the triceps extension performed while lying flat on the back, this one is performed while standing.
If you own a band, you may execute the exercise by standing in the center of the band and holding one end in each hand.
Curl your triceps and push them down
Go to the top of a cable stack and locate the pulley with the straight handle. Grasp the knob and step back from the pile. Do not let your arms hang loosely at your sides. Without rounding your shoulders, bend your elbows and lower the grip to arm’s length. The triceps should be flexed and squeezed firmly during the entire process. Carefully let the handle rise again, then do it again.
You can achieve the same thing with a band by looping it over a crossbeam or even a door and holding the ends.
Workout for the Triceps (Sets and Reps)
Like biceps, chest and shoulders benefit from a rep range of 6-12, while individuals aim for a leaner. A more athletic physique might benefit from 15-20 reps each set. Here is an example of a triceps exercise routine:
- Triceps extensions while lying: 3-four sets of 6-12 (or 15-20) repetitions
- Dumbbell Overhead Extension: 3-4 Sets of 6-12 (or 15-20) Reps
- The optimal range of repetitions for a triceps push-down is 6-12 (or 15-20).
In between sets, take a 90-second rest.
In Conclusion
These arm exercises may be used in several ways to complement your regular weight training. Some people find that exercising their back simultaneously with their biceps is the most effective way to develop both muscles. Also, many individuals who work on their chest muscles tend to neglect their triceps even though this area is crucial to the performance of many pushing exercises. You may exercise your entire body, or you can focus on specific muscle groups, like your biceps and triceps, in a single session.
