Arms Workout


BicepsThe biceps brachii commonly known as the biceps, is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the latter where it flexes the forearm at the elbow and supinates the forearm. Both these movements are used when opening a bottle with a corkscrew: first biceps unscrews the cork (supination), then it pulls the cork out (flexion). from wiki

Triceps The triceps brachii muscle (Latin for “three-headed muscle of the arm”) is the large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).

Now I’m focusing on biceps & triceps exercises that can be done without the need of costly exercise machines, all you need are dumbbells & a good chair to do tricep dips on.

Triceps Extension or also called Triceps Kickbacks
I like to start my workout with this exercise because it’s a good warm up for my arms also is great triceps exercise.

Triceps extensions
start position & end position

Start with the elbow bent at 45 degree angle or more & fully straighten the elbow when extension.
Hold the arm in straighten position for a second.
Use the breathing I talk about in this video.
Only move the elbow not the shoulder


Triceps Overhead Extension or also called 2-arms Triceps Extensions.
This exercise will allow you to use more weight than the Triceps Kickback would let you.

Triceps Overhead Extensions
start position & end position

Use lighter weights as a warmup before using  heavy weights because Triceps can get hurt easy
Use the breathing I talk about in this video.
Only move the elbow not the shoulder.
Keep your wrist locked





Triceps Dips
This is the main Triceps exercise you would see people doing in the gym that & cable exercises

Triceps Dips
start position & end position

1. Try to do Triceps Dips slowly & not to count reps but, listen to your body if you can only do 5 reps than don’t try to do 10 reps build up to the 10 reps.
2. Triceps Dips works the Chest, Core, Shoulder with the main focus on the Triceps muscles


concentration-curlsConcentration Curls
Great warm up Biceps exercise that help improve the peak of the Bicep just like the Preacher Curls also called Bench Biceps Curls. it’s mainly for stretching the Biceps muscle

1. Make sure to not dig into your thigh with your elbow.
2. Feel the stretch in your arms.

Dumbbells Biceps Curls



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