Biceps and Triceps Workout

From Skinny Guy to Popeye: Four-Arm Moves to Give You the Bulk You’re Looking For

No one wants to be the guy with skinny arms. If seeing glimpses of your arms in the mirror gives you flashbacks to your body in junior high, it might be time to start working on your guns. Your bicep guns, that is. Tight-knit shirts in winter and the classic sleeveless T-shirt in summer call for the magic you’ll read on this page. Magic (also known as hard work) that will bring you awesome arms. If you’re a newbie looking to tone up flab or even if you want to get huge biceps, here’s your roadmap! Hit up these fat blasting, explosive arm exercises, and you’re on your way to the arms you’ve always wanted.

Let’s start with a couple of awesome tricep moves. But, why work your tricep when your bicep is really the muscle you want to showcase? After all, isn’t the classic Popeye flex what everyone wants to see when they inquire about your guns? Similar to the wisdom of never skipping leg day, it’s all about balance. Working only your biceps and allowing the surrounding muscles to take a long vacation is a mistake that could take years to correct. Here are your first steps to burn and firm that triceps flab.

Cable Rope Overhead Tricep Extension

This move is the quintessential triceps move for strengthening triceps. It’s a killer, and it works.

• At the machine, connect the rope to the bottom pulley.
• Use both hands to grip the rope. Keep your arms close together, raise them overhead until your arms are extended entirely and perpendicular to the floor. Your palms should be facing each other as you grip. Start here.
• Inhale as you lower your rope and hands behind your head and keep your upper arms stationary. Pause when your triceps are fully extended behind your head.
• Exhale as you stretch your arms back to starting position.
• Repeat for 8-10 reps.

Tricep Pushdown

With this one, your buddies behind you over by the water fountain will be catching a nice glimpse of your firm triceps. Adjust the weight on this move as you gain strength. Here’s how to perform this move most effectively, according to bodybuilding.com.

• You can use either the straight or angled bar, attached to the high pulley machine.
• Grip the bar, shoulder width apart, with an overhand grip.
• With good posture and a slight tilt forward, bring your upper arms perpendicular to the floor. Your forearms will point at the pulley machine as you hold the bar, indicating that your position is correct.
• Exhale while pulling the bar down and using your tricep muscles, until the bar is touching the front of your arms. Your arms should extend all the way until they are perpendicular to the floor. Keep your forearms close to your body and still as you perform this move.
• Inhale as you bring the bar back to the starting position.
• Repeat for 8-10 reps.

Ok, ok. Time for the bicep busters you’ve been begging for. Check out these two moves that will have you flexing in the protein shake aisle of the grocery store.

Dumbbell Alternate Bicep Curl

This is it, ladies and gents. A must-do, must-have, go-to and show-off while you’re at it, bicep move. Here it is, again described by the pros at bodybuilding.com.

• Relax in straight back standing posture, arms extended down, with a dumbbell in each hand.
• Remember to keep your elbows close to your torso. Your palms should be facing behind you.
• Keep your upper arm still as you contract the bicep to curl the weight upward, meanwhile rotate your palms until they are facing forward. Continue to exhale until your bicep is completely engaged. At the top of the move when the dumbbell is at shoulder height, contract the biceps for a few additional seconds. Release the move.
• Repeat the move on the other arm. Both arms through the rotation is one rep.
• Perform 8-10 reps.

Cross Body Hammer Curl

One last move for your guns! Hitting the gym with these moves one to two times a week, and you’ll begin to see the budding results you’re looking for in the matter of a month. Use these pro instructions to perform this last strong move.

• Again, with excellent posture (ears over shoulder alignment), hold a dumbbell in each hand and allow your arms to relax down by your side. Your palms should face your body.
• Exhale as you contract your bicep and lift the weight to your opposite shoulder. No need to twist your arm, simply put the weight to your opposite shoulder, similar to the arm position used when saying the Pledge of Allegiance. Hold the bicep contraction for a few seconds, then release.
• Lower the dumbbell back to starting position as you inhale.
• Repeat the same motion with the opposite arm.
• Continue alternating for 8-10 reps on each arm.

Once you’ve completed the entire circuit, you can repeat it up to three times. The arms you’ve always dreamed of are a lot closer than you think!

Do you live near the Richardson area? Give us a call; we can help you achieve your fitness goals.