The arm is made of three main muscles: biceps, triceps and forearms. Biceps and triceps are involved in all the exercises including chest, shoulder and back work outs, so it has to be strong. To make them strong, you need some specific exercises that work only on biceps and triceps. Here, we will show you how to hit both the muscles intensely through some barbell exercises. It is essential to follow the correct procedure and movements while performing any of these exercises; otherwise, you will not receive the optimum effect. Apart from that, it is very difficult to leave incorrect workout habits, so learn the right technique from the beginning of work out.
Triceps extension/lying barbell 5 sets (Start with 15 reps and end with 8)
This is an excellent exercise to develop strong and large triceps. It can be difficult if you are doing it for the first time, so practice it with an unloaded bar and once you get the correct technique, add the required weight.
Step 1: Lie down on a flat bench with your legs placed firmly on the floor.
Step 2: Take a barbell in your hand and extend the elbows, so that the bar goes just above the chest.
Step 3: Lower the barbell by bending down the elbows and stop before forehead.
Step 4: Pause briefly and return back to the starting position.
The movement should happen only in elbows, so you can use a curl bar instead of a straight one for an easy work out and reduce stress on wrists. You can see the results of this exercise within a week or two. If you are doing it without a helper, then add proper weight that you can handle to avoid any pain or injury. Females trying to lose weight should not put much weight on the bars.
Standing barbell curls 3 sets (15, 12 and 8 reps)
The exercise works on biceps and forearms.
Step 1: Hold a barbell with underhand grip.
Step 2: Move the barbell up to the shoulder level using your biceps strength and hold this position for a second to maximize the contraction in the biceps
Step 3: Slowly return to the starting position and repeat.
While doing the exercise keep the barbell controlled as well as slow, move only your forearms and do not swing with the bar. Keep your elbow close to the torso all the time while doing it. You can perform the workout by using straight or curl bars and the low cable pulley. People suffering from back pain should not put excess weight on the bars.
Close grip standing barbell curl 3 sets (15, 12 and 8 reps)
The curl hits the biceps and gives strength to your grip as well as forearms.
Step 1: Hold a barbell with underhand grip with few inches of difference between both hands. It is different from standing barbell curls; please see the picture for better explanation.
Step 2: Curl the bar up to the shoulder and hold it for a second. Exhale while you do this.
Step 3: Slowly move the barbell to starting position while you inhale and repeat.
While doing the exercise, keep your elbows close to the torso. Upper arms as well as elbows will remain stationery throughout the workout and avoid bending back/forward while lifting the weight, only forearms will move. It is recommended to add less weight until you are comfortable with the movement. The exercise is not suggested for females or people looking to lose weight as it only increases the biceps mass.
EZ bar bicep curls 3 sets (15, 12 and 8 reps)
It works primarily on your biceps but also affects deltoids, traps and forearms.
Step 1: Stand with your shoulder feet width apart and clasp the curl bar with your palms facing upwards. See the picture for a better idea.
Step 2: Move the bar towards your shoulders until you feel maximum stretch in the biceps.
Step 3: Inhale and slowly bring back the barbell to the starting position.
It is important that you move only your forearms and keep the elbow close to torso. Keep your face straight and do not move your body or swing with the weight. This is also a muscle building exercise and is not recommended for people trying to reduce their weight. If you do it regularly, the workout will start showing effects after two weeks.
Preacher curls 3 sets (15, 12 and 8 reps)
The exercise isolates the biceps and gives them a definite and strong look. Apart from biceps, it also works on forearms. You can use either a straight or an EZ bar.
Step 1: Sit on a preacher bench with your palms facing up.
Step 2: Take the barbell and straighten your elbows.
Step 3: Breathe in and move the barbell towards your shoulder using the strength of forearms and biceps.
Step 4: Lower down the bar and go back to the starting position while breathing out. Hold it there for a second and repeat.
This exercise defines your forearms and biceps, so use less weight while doing it. Females can also do this work out, but they should add the least possible weights. It takes more two weeks to show the effect and is not recommended for people suffering from regular back pain.
EZ bar reverse grip bicep curls 3 sets (15, 12 and 8 reps)
Primarily this exercise works on biceps but also effects deltoids, traps and forearms.
Step 1: Grip the EZ barbell (curl bar) with your palm facing the floor.
Step 2: Slowly lift the weight towards your shoulders until you feel complete contraction in your biceps, but do not touch the bar with your body. Keep the face forward while doing the pull.
Step 3: Bring back the barbell to the starting position, wait for a second and repeat.
Keep your elbows, shoulders and all other parts of the body silent while doing the exercise, only forearms will move. This is one of the most effective workouts for biceps, but works on the interior part of biceps, so it can take more than three weeks to gain the desired results. For the beginners and females, it is recommended to use lightweights.
Close grip barbell bench press 5 sets (Start with 15 reps and end with 8)
This exercise mainly works on triceps, but also affects chest and shoulders.
Step 1: Lie on a flat bench, lift a bar from the rack with closed grip at shoulder’s width and lock your arms.
Step 2: Breathe in, bring down the bar slowly towards your middle chest.
Step 3: Pause for a second and bring the bar back to the starting position while you breathe out.
If you are a beginner, then please use a helper. If you do not have a helper or supervisor around, then do not add excess weight on the barbells. Do not let the bar swing forward, the bar should move straight towards the middle of chest and nowhere else. You can also perform this workout using an EZ bar. This is a muscle gaining exercise and you will be able to see the results within a week.
Overhead triceps extension 5 sets (Start with 15 reps and end with 8)
The exercise is perfect for developing strong and huge triceps.
Step 1: Grab a barbell with your palms facing the roof and bring it back of your head. See the picture for details.
Step 2: Raise the bar upwards by moving your forearms and elbows.
Step 3: Wait there for a second and slowly bring the barbell back to the starting position using your elbows.
Step 4: Stop once you feel full stretch in the triceps and press the barbell back up.
Perform all the steps in a controlled motion and do not move any other body part except forearms and elbows. The workout shows the results within a week and is not recommended to females or people trying to lose weight.
Overhead triceps extension, reverse grip 5 sets (Start with 15 reps and end with 8)
The exercise is similar to standing triceps extension, but here you will clasp the barbell with a different technique.
Step 1: Hold the barbell with your palm facing the floor.
Step 2: Raise the bar upwards by moving your forearms and elbows.
Step 3: Wait there for a second and slowly bring the barbell back to the starting position using your elbows.
Step 4: Stop once you feel full stretch in the triceps and press the barbell back up.
Perform all the steps in a controlled motion and do not move any other body part except forearms and elbows. The workout shows the results within a week and is not recommended females or people trying to lose weight. If you are suffering from back pain, avoid this exercise and include triceps extension, lying barbell in your workout schedule.