There is no better way to get a killer set of biceps and triceps than with a strength training routine targeting those muscles. Beginners should start with a lower weight, but one that is still challenging -- and keep the repetitions between 10 and 15. More advanced exercisers can use heavier weights and opt for a lower repetition range.
• Bicep Exercises :
Biceps muscles are easily targeted with a few simple exercises. Exercises like the bicep curl and hammer curl can be altered in several different ways to make them more challenging. For example, instead of a traditional bicep curl, you can perform a cross body biceps curl where you curl the weight across your body and up to your opposite shoulder. You can use dumbbells, a barbell, or a cable machine to perform bicep exercises, and both the bicep curl and hammer curl can be done with one arm at a time.
•Triceps Exercises:
The triceps muscle is located on the back of your arm and is known as a support muscle, but can also be targeted alone. Exercises like the triceps extension, skull crusher, bench dips and narrow pushups all target primarily the triceps muscles. While some of the exercises require weights, others like the dip and pushup can be done without weight -- and weight can be added once your strength progresses.
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