Spider Curl. Set the bench at a 45-degree angle and place your chest at the top of the bench. Incline Dumbbell Curl. Curl with both arms at the same time, supinating your wrists as you go up. Barbell Curl. Preacher Curl. Triceps Pushdown. Seated Triceps Press. Low Cable Triceps Extension. Lying Dumbbell Tricep.
Biceps Workout. Exercise 1. Barbell Biceps Curl You'll need: Barbell How to. 3 sets. 6-12 reps. 60-90 sec rest. Exercise 2. Alternating Dumbbell Biceps Curl You'll need: Dumbbells How to. 3 sets. 8-12 reps. 45-60 sec rest. Exercise 3. Dumbbell Preacher Curl You'll need: Dumbbells, Preacher Bench How to. 3 sets. 10-15.
Workout 1: Chest And Triceps. 2 Triceps dip. 3 Hammer-grip dumbbell bench press. 4 Dumbbell triceps extension. 5 Diamond press-up. 1 Pull-up. 2 Chin-up. 3 Barbell biceps curl. 4 Reverse-grip bent-over row.
For example, working the brachioradialis, a small and frequently ignored muscle in your forearm, â€œhelps make your biceps look bigger and adds definition,â€ says .