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.
Build bigger biceps and triceps by following this arm workout, which starts with big moves and ends with small ones.
Workout 1: Chest And Triceps. 1 Incline bench press. Sets 5 Reps 8 Tempo 2110 Rest 60sec. 2 Triceps dip. Sets 5 Reps 8 Tempo 2010 Rest 60sec. 3 Hammer-grip dumbbell bench press. Sets 4 Reps 12-15 Tempo 2010 Rest 45sec. 4 Dumbbell triceps extension. 5 Diamond press-up. 1 Pull-up. 2 Chin-up. 3 Barbell biceps curl.
You've done about a thousand curls in the past week and the same number of triceps extensions, yet your arms are still not growing. The fact is, there needs to .