If you are a beginner, and you are looking for biceps exercises or triceps exercises, in this article you will discover everything you need to know about the different types and how to perform them optimally for quick results without unnecessary pain.
The biceps with the tip or “ball” is the symbol of a strong and attractive body, and the massive triceps make the arms thicker and more impressive.
Unfortunately, when it comes to arm exercises, most beginners struggle a little and fail to develop their biceps and triceps above a mediocre level even after years of exercise.
How to build an effective workout for biceps and triceps at home in 8 steps if you are a beginner:
1. If you are a beginner and want to build a program yourself, which you can do at home, choose 6-8 different exercises and perform 8-10 reps of each, 2-3 times.
2. A common mistake is to believe that we will get better results if we choose complicated exercises, but to get lasting results we do not need to choose exercises so difficult that we do not know how to perform them correctly, nor let’s shake a lot.
3. Always start with an energetic warm-up.
4. Finally, don’t forget about stretching.
5. Whether you are building your workout or following a workout on YouTube, it is very important, to avoid future injuries and to get the results you want, to allocate the first session to learn the correct form of exercises (THE MOST IMPORTANT ASPECT).
6. Follow your body movements in the mirror and objectively correct the posture or execution mistakes you notice. You can ask someone to do this with you for the first workouts.
7. Don’t forget to keep your abdomen tense to protect your back.
8. For standing exercises, keep your legs shoulder-width apart, with your fingertips facing out, knees slightly bent.
Below, you will find 8 exercises foryour arms that I have chosen for you so that you do not struggle unnecessarily, and that will help you build and quickly chiseled your desired big arms, this is a home workout for beginners for which you do not need equipment, you will only use your body weight.
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The 8 exercises for biceps and triceps that will help you build big arms and sculpted at home, only with your body weight, without any equipment are:
1) Leg Towel Curls
2) Diamond Push-Ups –
3) Standing Towel Curl
4) Triceps Extension
5) Chair Leg Curl
6) Triceps Dips
7) Alternative Biceps Curl
8) Skull Crushers
3 Sets x 10 reps, 20 seconds rest between each exercise, 1-minute between sets.
1. Leg Towel Curls -10 reps/ each leg
Photo Source: Luke Health Fitness
How to do it:
• Get down on the floor and put the towel underneath your feet (make sure it’s equal on both sides, at the same length).
• Suck in your stomach because you need to stabilize your body, make sure you keep your chest upright, fully extend your elbow, and just curl up your leg without moving your elbow too much (because when you are moving your elbow too much, you will lose the isolation), so by doing this you’re working your biceps.
• The tighter your hamstrings, the more resistance, the more you will train your biceps.
• You want to supinate your arms, when you supinate it, you train your biceps.
• That is 1 rep.
• After you have finished with the designated number of reps, just change sides.
2. Diamond Push-Ups – 10 reps
Nothing beats diamond pushups for building an iron chest. And not only the chest. Diamond push-ups are also a top-notch exercise to make your triceps grow.
Targets: Triceps and inner chest.
How to do it:
• Get on your hands and knees.
• Position your hands to close together so your index fingers and thumbs make a diamond shape. It might look like a triangle, depending on the flexibility of your thumbs.
• Stretch your legs back into a standard push-up position.
• Keeping your core braced, lower yourself until your chest reaches the floor. Your elbows will flare out to the sides.
• Return to the starting position.
3. Standing Towel Curl – 10 reps. Each leg
GIF Source: Visualbest
It’s much the same thing as the leg curl, however, this is a little bit harder because this would challenge your stability.
How to do it:
• Stand straight, place your feet on a towel, here you’re using only a single stance. This is a challenge for your core stability.
• Maintain a straight form, fully extend and curl, without rounding your back too much.
• Back, straight, curl, and once you feel you’re hitting a limit of the range of motion, it’s good.
• That is 1 rep.
• After you have finished with the designated number of reps, just change sides.
4. Triceps Extension – 10 reps
Photo Source: Daily Bodyweight Exercises
A “forgotten” exercise, so to speak, but very effective if you are at home and working your triceps without the equipment at the gym. They look like cable extensions, but you can do them anywhere, anytime. This exercise is a very good isolation exercise.
How to do it:
• Get on the floor into a push-up position, your elbow should be below your shoulder, keep your palms facing down on the floor (this is the forearm plank position).
• From this position extend your elbow as high as you can, fully extend it, return into the starting position, and repeat.
• This is 1 rep.
5. Chair Leg Curl – 10 reps/ each leg
Photo Source: HealthifyMe
This exercise happens in an awkward position.
How to do it:
• Starting position: Imagine you’re sitting cross-legged, lean with one hand on a chair for stability, keep your leg straight (the one on the floor), grab the ankle of the other foot with your arm, and curl.
• This is it, is this simple.
• After you have finished with the designated number of reps, just change sides.
6. Triceps Dips – 10 reps
These muscles are made up of three heads, hence their name, and if you want to increase the strength and size of your upper arms you need to work all three.
Fortunately, you can do just that with one exercise – the triceps dip.
How to do it:
• To begin the exercise, you need to place your hands on a chair, on a bench at least shoulder-width apart. Now you have to slide your butt off the bench and extend your legs out.
• Now you have to straighten your arms while keeping your elbows a bit bent to keep tension on your triceps and not on your elbow joints.
• Now start bending your elbows to bring your body towards the floor and bend it until they’re at 90 degrees with the bench. Make sure you keep your back close to the bench.
• Now when you reach the bottom, start pressing down into the bench while straightening your elbows to get back into your original position.
7. Alternative Biceps Curl – 10 reps/ each side
A simple exercise, but at the same time, effective.
How to do it:
• Stand tall, and just place the opposite arm against your other palm and curl.
• When you curl you want to put force from the opposite arm, the harder you push, the more resistance for your biceps.
• After you have finished with the designated number of reps, just change sides.
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8. Skull Crushers – 10 reps
Photo Source: Men’s Health
This exercise is targeting all the 3 triceps heads.
How to do it:
• We’re gonna get on an elevated surface (furniture, the edge of a table/ bed).
• From here, we’re gonna go straight down with the elbows keeping your elbows tight, your whole body should be tight, and you’re gonna come back up to a full extension while keeping your body in a perfect position.
Last Thoughts:
Once you know the best exercises for your arms and how to do them as effectively as possible, you need to decide how to use them: when and how often you train your arms, how many exercises, how many sets, how many repetitions, what breaks, etc.
All these details are extremely important!
Here lies the true key to success. In finding a training plan that best suits your level and your desires for large and sculpted arms.
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