Big Biceps & Triceps Gym Workout
Gym | Single Workout | Beginner: 4 exercises
This dumbbell workout is designed to build strength and definition in your arms. The workout consists of four sets of four different exercises aimed at targeting the biceps and triceps.
The first superset includes the Dumbbell Concentration Curl and the Dumbbell One Arm Kickback, which focus on the biceps and triceps respectively. As you perform the Concentration Curl, maintain proper form and control the movement to effectively engage the biceps. Follow this with One Arm Kickbacks, focusing on keeping your upper arm stationary and fully extending the arm behind you to activate the triceps.
The second superset includes the Dumbbell Cross Body Hammer Curl and the Dumbbell One Arm Triceps Extension. The Cross Body Hammer Curl emphasizes the brachialis and brachioradialis, contributing to overall arm development. The One Arm Triceps Extension completes the superset, targeting the triceps with a focus on maintaining strict form and control throughout the movement.
Remember to use a weight that allows you to complete the designated reps with good form, feeling challenged by the last few reps of each set. Rest for 60-90 seconds between sets to optimize muscle recovery and performance. Consistent dedication to this workout will yield increased arm strength and definition.