6 Effective Bicep and Tricep Workout for Mass

Bicep and Tricep Workout for Mass

The arms are a major muscle group that plays a vital role in many upper body movements. A well-developed set of arms not only looks impressive, but it can also help you perform better in other exercises like pull-ups, push-ups, and bench presses. In this article, we will be focusing on arm workouts that target the biceps, triceps, and forearms. We'll start with some basic exercises that are great for beginners and gradually progress to more advanced techniques that will challenge even the most experienced gym-goers.

Bicep Workouts

The biceps are the muscles that run further the front of your upper arm and are responsible for flexing the elbow. Here are some of the best bicep workouts:

1. Dumbbell Curls

Dumbbell curls are a classic exercise that targets the biceps. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Keep your elbows close to your sides and curl the weights up towards your shoulders, squeezing your biceps at the top of the movement. Slowly lower the weights back down to the starting position and repeat for several sets.

Steps to perform Dumbbell Curls:

• Stand with your feet hip-width apart, keeping your back straight and core engaged.
• Hold a dumbbell in each hand, palms facing forward, with your arms extended down by your sides.
• Keeping your elbows close to your body, exhale and curl the dumbbells up towards your shoulders, bringing them as close to your body as possible.
• Pause and squeeze your biceps at the top of the movement.
• Inhale and slowly lower the dumbbells back down to the starting position, fully extending your arms.
• Repeat 2-3 times 

2. Hammer Curls

Hammer curls are similar to dumbbell curls, but with a slight variation in grip that targets the biceps and forearms. Hold the dumbbells with your palms facing each other, and curl the weights up towards your shoulders, keeping your elbows close to your sides. Lower the weights back down and repeat.

Steps to Perform Hammer Curls:

• Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with a neutral grip (palms facing each other).
• Keep your elbows close to your sides and your back straight.
• Slowly lift the dumbbells towards your shoulders while keeping your palms facing inwards.
• Contract your biceps at the top of the movement, and hold the position for a second or two.
• Lower the dumbbells back down to the starting position, keeping your palms facing inwards.
• Repeat the movement for the desired number of repetitions.

Tips :

1. Keep your elbows stationary throughout the movement.
2. Use a weight that allows you to maintain good form and perform the exercise correctly.
3. Don't swing the weights or use momentum to lift them.
4. Focus on contracting your biceps and forearms throughout the movement.
5. Exhale as you lift the weight, and inhale as you lower it.
6. You can perform hammer curls seated or standing, whichever is more comfortable for you.

3. Preacher Curls

Preacher curls are an discard exercise that targets the biceps. To perform this exercise, sit at a preacher curl bench and place your arms over the pad. Hold a barbell with an underhand grip and curl the weight up towards your shoulders. Lower the weight back down and repeat for several sets.

Steps To Perform Preacher Curl:

• Adjust the height of the preacher bench so that the pad is in line with your armpits.
• Sit on the bench and position your arms on the pad, with your elbows resting at the edge.
• Hold the barbell or dumbbells with an underhand grip, with your hands shoulder-width apart.
• Curl the weight towards your chest by contracting your biceps, keeping your elbows locked in place.
• Pause for a second at the top of the movement, then lower the weight back down to the starting position.
• Repeat 2-3 times

Tips:

1. Keep your back straight and your chest up throughout the exercise.
2. Use a weight that is challenging but allows you to maintain good form.
3. To increase the speed of the exercise, try doing fewer reps (lowering the weight slowly) or adding a break at the top or bottom of the movement.

Read More How to Stretch Bicep 

Tricep Workouts

The triceps are the muscles that run along the back of your upper arm and are responsible for extending the elbow. Here are some of the best tricep workouts:

1. Close-Grip Bench Press

The close-grip bench press is a mixed up exercise that targets the triceps, chest and shoulders. Lie on a bench with r hands shoulder-width apart on the bar. Lower the weight down to your chest, then press it back up, focusing on using your triceps to extend your arms.

Steps To Perform Close-Grip Bench Press:

• Lie on a flat bench with your feet strongly planted on the ground.
• Place your hands close together, with your index fingers on the smooth part of the bar.
• Lift the bar off the rack and hold it directly above your chest, with your arms fully extended.
• Slowly lower the bar towards your chest, keeping your elbows close to your body.
• Once the bar touches your chest, pause for a moment, then press it back up to the starting position.
• Repeat 2-3 times.

2. Tricep Dips

Tricep dips are a bodyweight exercise that can be performed almost anywhere. Find a stable surface like parallel bars or the edge of a bench, and place your hands on the surface. Lower your body down by bending your elbows, then push back up, focusing on using your triceps to extend your arms.

Steps To Perform Tricep Dips:

• Find a stable surface, such as parallel bars or the edge of a bench, and sit on the edge.
• Place your hands on the edge of the surface, fingers pointing forward.
• Walk your feet forward, so your hips are off the edge of the surface and your arms are supporting your body.
• Lower your body down by bending your elbows, keeping your elbows close to your body.
• Pause when your arms form a 90-degree angle.
• Push back up to the starting position, fully extending your arms.
• Repeat 2-3 times.

3. Skull Crushers

Skull crushers are an isolation exercise that targets the triceps. Lie down on a bench with a barbell or dumbbells, and extend your arms over your head. Lower the weight down towards your forehead, then extend your arms back up, focusing on using your triceps to lift the weight.

Steps to Perform Skull Crushers: 

• Lie down on a flat bench, holding a barbell bar with an overhand grip, hands shoulder-width apart.
• Hold the bar above your chest, arms extended, and palms facing away from your body.
• Slowly lower the weight towards your forehead, keeping your elbows close to your head.
• Once the weight is close to your forehead, pause for a moment, then press the weight back up to the starting position, fully extending your arms.
• Repeat 2-3 times.

Conclusion

All the exercises mentioned above are effective exercises for tricep and bicep for mass. If you include them in your daily routine, you will get good results, but before that it is important that you take a good diet after doing these exercises. necessary then only you will be able to get your goals.

FAQ 

Q. Is 3 bicep exercises enough?

A. When designing a routine, choose three to four different biceps exercises, doing each for three sets of 12 reps. You can also do them as part of a circuit, performing one bicep exercise after the next with no rest. You will generally need to go lighter for this, but will definitely feel the burn.

Q. Should I do biceps first or triceps?

A. More often than not, a waltz around the gym will show you people starting their upper body workouts with good bicep curls. There's nothing wrong with this, but: It's actually wiser to start with your triceps instead.

Q. Can I hit triceps everyday?

A. You can train your triceps every day, but this will be minimal to maximize triceps muscle gain. Instead, 2-3 times per week is likely a better training frequency for triceps.