23 Killer Bicep and triceps workouts for bigger arms fast

Biceps is a muscle right on the front of the upper arm. It includes a “short head” and “long head” working together as one muscle. The attachment of the biceps to the bones of arms is through a connective tissue called ‘tendons’.These tendons connect biceps to both shoulders in the upper area and lower arm area.

So, when it contracts through these tendons, it pulls the forearms and rotates it outward.

In fitness, the bicep is broken into further three parts:

1. The biceps brachii. This part is visible as the main bump on the arm
2. The brachialis. The muscle that actually sits just right below the bicep
3. The brachioradialis. The muscle than runs through the whole forearm.

Please note: It’s a common mistake to focus only on brachii to get their bigger biceps. However, if you want fuller, thicker looking arms, you need to work on the biceps from all sides.

How to do it?

1. Start by grabbing the bar at a grip that is not wider than your shoulders and your palms not facing away from your face.
2. Now try pulling yourself up so that your head is above the bar.
3. Finally, come back to the original position slowly.

How to do it?

1. Start by holding the Ez bar just in front of your thighs with underhand at the width of your shoulder.
2. Now, as you get your breath in, curl up the bar such that your hands are on your shoulders.
3. Finally, stretch and squeeze your biceps and then lower down with complete control.
4. As you breathe in, curl the bar until your hands are at your shoulders.

How to do it?

1. Start by hinging over from the biceps while keeping your knees slightly flexed.
2. Now, in this position, keep a neutral and flat spine while keeping your hands as wide as your shoulder.
3. Now, pull your elbows right behind you and try keeping in that position for a few seconds before loading it back down with complete control.
4. Finally, make sure that the line of pull should be the belly button, not the sternum.

How to do it?

1. Start with sitting against your workout bench, with your back straight and your abdominal muscles fully stretched. Your dumbbell should be on either side, with each hand occupying one dumbbell.
2. Now, in this position, lift each dumbbell towards your shoulders. Remember that, your hands should be fully stretched because you have to differentiate the biceps brachii muscles being worked as you are working your just lower arms.
3. Finally, lower back the dumbbells down to its original position but be careful to not release your dumbbells weights too quickly otherwise this could strain your muscles. I.e this should be a slow yet controlled movement. This completes your one step.

How to do it?

1. Start by lying with your chest down against a bench that is making a curve of 45 degrees to your back.
2. Now, bend your elbows but make sure to not mover your upper arms and keep curling up to your shoulders height.
3. Finally, do a little pause for a few seconds and then lower back to the original position.

How to dot it?

1. Start with your dumbbells are hanging by your side, then turn your arms in such a way that your palms are forward.
2. Now, start with bending your arms and curling the dumbbells to your shoulder side while making sure your upper arms are not moving.
3. Finally, hold on there for a few seconds, such that your palms face against your body before coming to your original position slowly and carefully. 

How to do it?

1. Start with holding a dumbbell in each of your hands and your arms are hanging by your sides.
2. Now, in this position make sure to keep your elbows as close to your body as possible and your palms facing against your body.
3. Finally, while keeping your arms still, curl up your weights while exhaling to your shoulder height and contacting your biceps in the process.

How to dot it?

1. Start by getting a pair of dumbbells to hang at your arm’s length to your side and your palms should be facing your thighs.
2. Now, while keeping your arms still, try bending your elbows and curling the elbows to your shoulders as near to your shoulders as possible.
3. Finally, while holding on the top and air for a moment, squeeze before lowering your weight back to its original position slowly and carefully.

How to do it?

1. Start by holding firmly the bar and bending your knees with underhand grip kept as wider as your shoulder.
2. Now, keeping your back still and upright, lean back a little and then use your back muscles to push the bar towards your belly button.
3. Finally, this completes our one rip and then returns to the original position.

How to do it?

1. Start by holding on a barbell firmly at your shoulder’s width with an overhand grip.
2. Now, by making use of arms only, flex the elbows so that they get enough power to rotate and push barbell upwards, so much so that your palms start facing out and barbells come in line with your shoulders.
3. Finally, come back to the original position and repeat the whole movement.

1: Warm-Up

At first, It sounds burdensome, but it’s super important. The logic is very easy to understand.

A warmed up muscle is more responsive to work done on it. Also, the increase in temperature due to warm-up will help reduce the risk of rips and tears and is best suited to deliver more red blood cells – and hence oxygen and nutrients – to the muscle involved in the workout.

Research evidence

According to research published in the Journal of Applied Physiology suggested that high stretching after warming up a muscle group has the ability to increase its overall size by 318 percent in 28 days. Hence, warming up can give your biceps size and ultimately your ability to live more.

2: Keep changing your workout

Remember, your body is notorious for adapting to new conditions. So, a workout you are doing today might not give the best results tomorrow. So, keep spicing up your workouts with something new to boost your muscle-building efforts.

3: Breathing is very important

Can you imagine holding your breath while you are lifting? Never. Not taking enough breaths during heavy movements can elevate your blood pressure and can make you dizzy.

By taking rhythmic and structured breathing, you will be able to better concentrate on your workout. Moreover, the delivery of oxygenated blood will reduce the risk of passing out thus allowing your breadth to work harder and grow bigger in the long run.

But there’s more to breathing correctly than a few gasps of air. Engaging your diaphragm, a process is known as ‘bracing’ by powerlifters, is key to explosive performances.

4: Always rest between workouts.

I am sure you are probably sick of listening to this, again and again, that takes rest between sets for 30 to 90 seconds. Well, the reality is that it is not factually correct. Why?

Because this much time is not really enough to let you recover fully from the effects of your intense workouts. In fact, you should take at least 3-4 minutes of rest to allow your muscles to return back to full strength when you again go to lift those dumbbells.

However, if you are really running short on time, there is a way out for your i.e you can train a different group of muscles. For example, you can work on your biceps when you are resting after doing a few sets of triceps.

This type of reciprocity in your muscle training will keep exhaustion at bay and you will build bigger and stronger muscles too in the process.

Triceps is made up of the following parts:

Long head – Because its origin attaches to the scapula, the long head will also act on the glenohumeral or shoulder joint. The long head of the triceps brachii is active during the extension of the forearm that occurs against resistance. 

Medial head – Does not attach to the scapula and therefore, does not act on the glenohumeral joint. However, it is active against resistance and whenever forearm extension is occurring.

Lateral head – It is the strongest of the three heads and it is only active during extension at the elbow that occurs against resistance.

How to do it?

1. Start by grabbing a dumbbell while getting seated on a bench.
2. Now, firmly grip the top end of the weight such that it should give a diamond shape.
3. Now, get the dumbbells above your head by raising it but make sure to keep your elbows and your core upright and shaky.
4. Now, bend at the elbow of your arms such that dumbbell should be brought down on your right back and make sure to maintain your strong chest position and keeping your shoulders unmoved.

How to do it?

1. Start by gripping the EZ bar with an overhand grip and just extend your arms straight up.
2. Now by keeping your arms elbows fixated tucked in, lower the bar slowly to such an extent that it reaches a distance of one inch from your frontal head.
3. While doing the above movement, just keep your upper arms at a 90 degree to the ground.
4. Finally, without getting your elbows locked, slowly extend your arms back to the original position.

How to do it?

1. Start by hanging yourself up on parallel bars such that your hanging body should be parallel to the ground. Remind yourself that you have to keep this posture throughout the whole exercise.
2. Next, bend your knees and legs, and get your ankles cross to each other.
3. Now, lower your body slowly such that your shoulder joints should be just underneath your elbows.

How to do it?

1. Start with a high pulley of a cable station with an attached rope.
2. Now, with an overhand grip, try bending your arms and your hands should be as wide as a shoulder.
3. Now, tuck your upper arms to each side.
4. Now push the bar down with full force while keeping your arms still, so much so that your elbows get locked in.
5. Finally, slowly and carefully, come back to the original position.

How to do it?

1. Start with holding firmly a barbell through an overhand grip kept at shoulder width.
2. Now, hold this above your sternum such that your arms are completely straight and extended.
3. Finally, get the bar straight down, rest for a few seconds, and press the bar back to its original position.

How to do it?

1. Start by holding a dumbbell in each of your hands while you are lying down on the ground.
2. Now, while holding the dumbbells just overhead, bend your arms to get them to a lower position under control.
3. Finally, lower down your dumbbells to the ground level, and then press them back up again.

How to do it?

1. Start by with your body weight supported by your toes with your hands under your shoulders and your body kept straight.
2. Now, in this position, make sure that your core is locked such that a straighter line forms with your head, glutes, and heels completely in line.
3.  Finally, get your body lowered down such that your chest is just a few inches from the ground and then drive this up powerfully by the full extension of your arms.

How to do it?

1. Start by lying down on the floor and holding a kettlebell in one hand, such that your upper arms are being pushed and supported by the ground.
2. Finally, with the extension of your arms, press up the kettlebell straight up towards the ceiling. This completes one rep.
3. Now, as the last step, lower the kettlebell with full control and repeat again and again.

How to do it?

1. Start by facing your body away while standing from your bench, and grab it with both hands at the width of your shoulder.
2. Now, in this position, extend your legs in front of your body.
3. Now, by flexing at the elbow side, slowly and carefully lower your body such that your arms and forearms are perpendiculars.
4. Finally, lift your body up using your triceps to the original position.

How to do it?

1. Start by getting yourself in a lower position into a standard plank or in a press-ups position.
2. Now try bringing your hands just close to each other at the level of your chest, such that your thumbs are touching one another and your forefingers touching each other.
3. Also, make sure that your spine should be upright, and your glutes and core are stretched and squeezed tightly.
4. Now, lower yourself to the ground.
5. Finally, get a few second pauses but maintain your squeeze of core and glutes. While you are maintaining this position, push back to the original position by full extension of arms and their straightening up.

Pronator Teres

• Location: The Underbelly of the forearm
• Function: Turning the hand so the palm is facing down

Brachioradialis

• Location: Top and outer portion of the forearm
• Function: Flexes the arm at the elbow

Bench dips:

• 2 sets
• 10-12 reps

Lying triceps press:

• 3 sets
• 6-8 reps

Standing one-arm dumbbell triceps extension

• 2 sets
• 12 reps

Lying cable curl

• 2 sets
• 20 reps

Cable wrist curl

• 4 sets
• 40 reps

Close-grip barbell bench press

• 2 sets
• 10-12 reps

Decline EZ bar Triceps extension

• 2 sets
• 10-12 reps

Reverse Grip Triceps pushdown

• 2 sets
• 20 reps

Crossbody hammer curls

• 2 sets
• 15 reps