# Ultimate Biceps & Tricpes Workout

- Canonical: https://fitwill.app/zh-hans/workout/06997876-964c-491b-9166-fbe912879e96/ultimate-biceps-and-tricpes-workout/

Home | Single Workout | Beginner: 4 exercises

## Description

Get ready to sculpt those arms with this challenging dumbbell arm workout. This routine is designed to target your biceps and triceps, helping you build strength and definition in your upper arms. The workout consists of four sets of each exercise, starting with 20 reps and gradually decreasing the number of reps in each set. This progressive approach will help you push your limits and maximize your results.

To begin, the dumbbell seated bicep curl is a great exercise to isolate and strengthen your biceps. Pay attention to your form and make sure you're not swinging the weights to ensure maximum effectiveness. Following this, the dumbbell one arm triceps extension will target your triceps, helping you achieve toned and strong arms. For the third exercise, the dumbbell one arm concentration curl on a stability ball will challenge your biceps in a different way, providing a unique stimulus for muscle growth.

Finally, the dumbbell kickback targets the triceps, helping to shape and strengthen the back of your arms. Remember to focus on controlled movements and maintain proper form throughout the entire workout. As always, it's important to use weights that are challenging but still allow you to maintain proper form. With dedication and consistency, this arm workout will help you achieve the defined and powerful arms you've been working towards.

1. [坐姿哑铃二头肌弯举](https://fitwill.app/zh-hans/exercise/1677/dumbbell-seated-bicep-curl.md): 4 sets • 20, 15, 12 and 12 reps
2. [哑铃单臂颈后臂屈伸（左侧）](https://fitwill.app/zh-hans/exercise/0362/dumbbell-one-arm-triceps-extension.md): 4 sets • 20, 15, 12 and 12 reps
3. [健身球单臂哑铃集中弯举](https://fitwill.app/zh-hans/exercise/0353/dumbbell-one-arm-concentration-curl-on-stability-ball.md): 4 sets • 20, 15, 12 and 12 reps
4. [哑铃臂屈伸](https://fitwill.app/zh-hans/exercise/0333/dumbbell-kickback.md): 4 sets • 20, 15, 12 and 12 reps