Biceps & Triceps Gym Workout

Gym | Single Workout | Beginner: 6 exercises

This biceps and triceps workout is designed to help you build strength and definition in your arms. It consists of six exercises performed in four sets of 20, 15, 12, and 12 reps. The workout begins with EZ-Barbell Standing Wide Grip Biceps Curls to target the biceps, followed by Dumbbell Close Grip Press to engage the triceps. These two exercises are performed as a superset to maximize arm muscle activation and efficiency.

Next, the focus shifts back to the biceps with Dumbbell Alternate Biceps Curl, and then transitions to the triceps with Dumbbell One Arm Kickback. These exercises are also performed as a superset to ensure balanced muscle development in the arms. Finally, the workout concludes with Dumbbell Cross Body Hammer Curl and Cable One Arm Side Triceps Pushdown, providing a comprehensive and targeted approach to arm training.

Remember to maintain proper form throughout each exercise, and to adjust the weight to ensure you can complete all reps with good technique. Additionally, it's important to support your training with a balanced nutrition plan to fuel your workouts and aid in muscle recovery and growth.

Preview Workout

Fitwill

Log Workouts, Track Progress & Build Strength.

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
1. EZ-Barbell Standing Wide Grip Biceps Curl: 4 sets • 20, 15, 12 and 12 reps
EZ-Barbell Standing Wide Grip Biceps Curl
2. Dumbbell Close Grip Press: 4 sets • 20, 15, 12 and 12 reps
Dumbbell Close Grip Press
3. Dumbbell Alternate Biceps Curl: 4 sets • 20, 15, 12 and 12 reps
Dumbbell Alternate Biceps Curl
4. Dumbbell One Arm Kickback: 4 sets • 20, 15, 12 and 12 reps
Dumbbell One Arm Kickback
5. Dumbbell Cross Body Hammer Curl: 4 sets • 20, 15, 12 and 12 reps
Dumbbell Cross Body Hammer Curl
6. Cable One Arm Side Triceps Pushdown: 4 sets • 20, 15, 12 and 12 reps
Cable One Arm Side Triceps Pushdown

Related Workouts

Build muscle fast with this EZ barbell and dumbbell arm workout targeting biceps and triceps. Great for serious gains and definition!
Gym | Single Workout | Beginner: 4 exercises
Blast your chest with this hypertrophy-focused workout using barbell, dumbbell, and cable exercises. Perfect for building size and definition.
Gym | Single Workout | Beginner: 4 exercises
Target your back with these 4 cable machine exercises to build width, density, and definition with precision and control.
Gym | Single Workout | Beginner: 4 exercises