The biceps and triceps are the most loved muscle group of most bodybuilders. Everybody is training their arms hoping to gain a few inches here and there. The bicep is the most over trained muscle group there is as bodybuilders train them more than they do any other body part. You can't really bodybuilders as these muscles tend to visually pleasing and more importantly they assist in almost every other upper body movement that doesn't concern them. Think about it, when you're working your back, your biceps are working, when you perform chest exercises your triceps usually put in work. So if your arms are strong most likely everything else is going to get an extra boost. So there is no surprise why there are dozens and dozens of moves that hit the arms. Plus they are a small muscle group. Meaning that you can afford to train them more often without risking overtraining.
Out of all the body parts in the body the arms are the ones that have the most abundance of exercise movements. Now that is a great fact or thing. So getting bored from arm training should be hard. But don't get fooled because not all the bicep exercise out there are as effective or work. Below you will find the two best exercises when it comes to targeting the biceps and triceps muscles, a brief descriptions and instructions on how to perform the exercise
Bicep curls. Bicep curls are the most used and the most common of all bicep exercises. To perform a bicep curl is very simple. Just hold a weight fully extended. Now with your elbows tucked in curl the weight using only your biceps, you do this the weight is at your shoulders. Now simply reverse the motion and return to the starting position. The curl movement causes a limitless amount of stress that you can perform. Traditionally a curl is done with a barbell. But you can use all kinds of equipment not to mention grips. You can use an EZ bar curl and you can use dumbbells. These all help you attack your biceps at different angles. And if you want the perfect biceps and triceps you need to hit them from every available angle. You can hold the bar with a traditional underhand grip (palms facing forward) or an over hand hand grip. You can curl dumbbells with palms facing hips. You can also perform curls on different benches. You can perform on a preacher curl. You can perform curls lying on an inclined bench. As I said earlier the possibilities are vast if not endless.
The next exercise is called tricep extensions: here is how to do this exercise. Simply lay down on a bench. Hold a barbell or dumbbell straight in front of you above your head. You should be sure to look your elbows. And not move your upper arms. Now lower the weights till they are a few inches above your head and reverse the motion and return to your starting position. This basic movement can be replicated in a verity of ways. You can perform it standing straight up with a dumbbell. You can also perform it bent over like when you perform tricep kickbacks. This movement can also be performed on all different kind of benches to hit all the exercises from all kind of angles. You can perform it on an inclined or a declined bench. You use a straight bar or an EZ bar. Not to mention the many different machines designed to utilize this movements and hit your triceps right
Target your biceps and triceps perfectly to get a killer looking arm. read this short article to find out how you can transform your bicep and triceps
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