Build Impressive Biceps and Triceps with these Moves


Working your biceps and triceps will reward you with a Popeye kind of muscles. But the benefits don’t end there, it’s way beyond looking “hella” attractive in sleeveless shirts.

Since they make up the muscles in your arms, they’re the ones that work when you do your usual activities. That said, when you work them out, you’re also making your workload way easier. It’s that simple.

Natural physique competitor Simon Byrne shares some of the best exercises to build impressive biceps and triceps on My Protein:

The 6 Best Bicep and Tricep Exercises for Mass!

Let’s be honest, the reason a lot of men start training initially is to build sleeve-ripping upper arms. It’s almost guaranteed that the first time you picked up a dumbbell your instinctual reaction was to curl it. Read more…

Moreover, if you want a fast and easy workout, certified strength and conditioning coach Todd Durkin demonstrates it in a video, as written by Kelsey Cannon on Men’s Health:

Build Your Arms in 3 Minutes

Sometimes you just want to give your guns a little extra love. That’s why Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan created this challenge to put your arm strength and endurance to the test. Read more…

Finally, a step-by-step dumbbell exercise is discussed on Muscle and Fitness:


Against your better judgment, you agreed to spend a long weekend away with your girlfriend. Just you, her and…no gym within 20 miles. Wouldn’t matter if there were one anyway, since you don’t have a car. Yet here you are, feeling your muscles, and mind, wasting away with each new round of Pictionary. What to do? Read more…

In conclusion, curls are very much recommended to build impressive biceps and triceps effectively. In addition to that, dumbbells and barbells are a time-tested equipment that really stimulate these muscles. These will boost strength and flexibility, as well as keep injuries at bay.

If you’re a beginner, start with gentle intensity and shorter reps, and then gradually increase the loads. Do not push yourself way out of your limits because your body needs to rest, too. If you don’t, you’re likely to strain them, resulting in muscle soreness. And well, you won’t be able to work out probably in weeks! So note that rest days are important as they allow your body to recover and absorb the gains.

Also, don’t forget to stretch after every set!


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