# Biceps & Triceps Gym Workout

- Canonical: https://fitwill.app/zh-hans/workout/7c0f2c91-1085-483b-b5f5-2d7510439cac/biceps-and-triceps-gym-workout/

Gym | Single Workout | Beginner: 6 exercises

## Description

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.

1. [EZ曲柄杠铃站姿宽握二头肌弯举](https://fitwill.app/zh-hans/exercise/2741/ez-barbell-standing-wide-grip-biceps-curl.md): 4 sets • 20, 15, 12 and 12 reps
2. [哑铃窄距推举](https://fitwill.app/zh-hans/exercise/1731/dumbbell-close-grip-press.md): 4 sets • 20, 15, 12 and 12 reps
3. [哑铃交替二头肌弯举](https://fitwill.app/zh-hans/exercise/1196/dumbbell-alternate-biceps-curl.md): 4 sets • 20, 15, 12 and 12 reps
4. [哑铃单臂后屈伸](https://fitwill.app/zh-hans/exercise/0354/dumbbell-one-arm-kickback.md): 4 sets • 20, 15, 12 and 12 reps
5. [哑铃交叉锤式弯举](https://fitwill.app/zh-hans/exercise/1657/dumbbell-cross-body-hammer-curl.md): 4 sets • 20, 15, 12 and 12 reps
6. [绳索单臂侧向三头肌下压](https://fitwill.app/zh-hans/exercise/1609/cable-one-arm-side-triceps-pushdown.md): 4 sets • 20, 15, 12 and 12 reps