Arms By Alex: Strong Biceps And Triceps Workout
I started lifting in Brazil with my older brother when I was 17 years old. What began as a way to get out of the house and cut back on video games quickly became a passion. I fell in love with training and have been hooked ever since.
I've developed killer routines for specific purposes over the years. This is my go-to arms workout whenever I need to dish out some punishment and build the size, shape, and overall aesthetics of my biceps and triceps. Get ready to curl, press, and grow.
Arms by Alex
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I recommend incorporating this arms workout into your normal routine at least once per month. The combination of supersets and concentration curls is a great recipe for developed arm growth and extreme detail.
Rest 45-60 seconds between sets, because the biceps and triceps aren't very big muscle groups and they don't need much rest. This interval allows you to work quickly, force a lot of blood into the muscle, maintain a great pump, and push hard. Keep the blood flowing, bring oxygen in and out, and test your limits.
- Rope Triceps Press-Downs
2 warm-up sets; 4 sets of 10-12 reps, stretch between sets
- Incline Barbell Triceps Extensions
3 sets 10-12 reps
- Close-Grip EZ Bar Curls
1 warm-up set of 20 reps; 4 sets of 10-12 reps
- Alternating Dumbbell Hammer Curls
4 sets 10-12 reps
- Kneeling High-Pulley Cable Curls (shown standing)
4 sets 10-12 reps
- Incline Push-Ups
- Close-Grip 90-Degree Biceps Isometric Hold
EXERCISE 1 Rope Triceps Press-Downs
Do two warm-up sets to increase blood flow. Working sets: 4 sets of 10-12 reps.
Stretch between sets.
Rope press-downs are my favorite exercise. Kicking off your workout with this exercise lubricates your joints and pushes more blood into working muscle. This way, when you get to the heavier stuff, your joints are already primed and you don't have to worry about getting a cold injury.
Focus on the lateral head of the triceps. Keep your elbows close to the body and maintain an upright posture to keep your anterior delts out of the equation. Focus on pushing with the triceps to limit the involvement of the back and shoulders. Stretch between sets.
Rope Triceps Press-Downs
EXERCISE 2 Incline Barbell Triceps Extensions
Working sets: 3 sets 10-12 reps
Working on the incline bench increases your range of motion, so why not incorporate an incline into this skull-crushing move? A better stretch in the triceps and a greater range of motion will help increase size.
EXERCISE 3 Close-Grip EZ-Bar Curls
Perform one warm-up set of 20 reps to increase blood flow and prep your joints.
Working sets: 4 sets of 10-12 reps
Throughout this entire exercise, stand with your elbows close to your midsection and resist the urge to flare them out. Aim for one fluid, full-range of motion by bringing the curl bar all the way down and then all the way up—roughly to neck level. Get a full squeeze on each rep.
EXERCISE 4 Alternating Dumbbell Hammer Curls
Working sets: 4 sets 10-12 reps
Hit the brachialis, brachioradialis, and radialis to build a full, developed look for your entire arm. Keep your elbows close to your midsection and the dumbbells parallel to the floor. Bring them as high as you can. Get a full stretch on the bottom and a full squeeze at the top.
EXERCISE 5 Kneeling High-Pulley Cable Curls
Working sets: 4 sets 10-12 reps
Don't settle for slouchy shoulders. Perfect the peak of your biceps with elevation. By keeping your elbows elevated, you increase the range of motion. Bring the pulley behind your neck to get a full biceps contraction. To further increase your range of motion, kneel down. By deepening the angle of your body, you increase the total range of motion.
Kneeling High-Pulley Cable Curls
EXERCISE 6 Superset
Incline Push-Ups/Close-Grip 90-Degree Biceps Isometric Hold
Working sets: Go to failure
Forget counting reps and sets—take things to the next level and push to failure! Finish your workout strong with as many push-ups as possible, then superset them with a 90-degree isometric hold. Hold that curl as long as you can, then go back to doing close-grip push-ups. Alternate until your biceps and triceps are completely shut down.
By keeping your elbows close to your midsection and not flaring them out during the push-ups, you keep your chest and shoulders from picking up the excess work. As you move up to the biceps exercise, make sure you have a slight backward tilt so your shoulders stay out of the equation and you drain your biceps.
- Follow This Discussion by:
Should I do biceps and triceps on the same day or should I work them on seperate days.
Also is it beneficial to train one body part a day with rest in between I hear people say this is better, than working two body parts a day. I would like more info on this.
I'm glad I read this, today was actually arm day so i did some of this workout and also put the tips to use. until today i have been doing tricep rope pulldowns incorrectly. once i put my elbows close to my body and kept my body upright i started feeling the effects in my tricep. before i was leaning over and using more of my shoulders. id feel it in my triceps but not to the extent of what i was feeling today.
A good substitute for the triceps press downs would be dumbbell kickbacks. Instead of the barbell triceps extensions you could do overhead or lying extensions with dumbells. For curls, if you don't have the ez bar you could use regular dumbell curls or preacher curls. Instead of the pulley curls you could do concentration curls. Hope that helps.
I had 30 min to hit the office gym after work Fri so I said wth and tried this. Wow were my arms swole! Great routine IMHO. I did have to go a little lighter to get in most of the sets before total failure, but i'll be including this regularly. Thanks for the article.