11 Arms Exercises YOU SHOULD DO! (Biceps and Triceps Workout)
FULL WORKOUT FOLLOWS BELOW:
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1. Dumbbell curls with static hold
Curl with one arm, hold the other one still to get som static training
2. Triceps push-back
with one arm at a time, in the cable cross / machine
3. The 21 curl
7 reps times 3 different motions, as shown in the video.
4. Triangle push-ups
Place your hands like a triangle on the floor and then do push-ups. This will for sure make you get better contact with your triceps.
Remember to keep your elbows tight and close to your body through the whole exercise. We want the biceps to be working not the rest of the body.
6. Standing triceps extensions
We do this with a rope in the cable cross / machine
7. Spider-curls on a bench
We do this with two dumbbells. Remember to also in this exercise work with your biceps, which means you will only move your forearms and not your upper arms.
8. Incline overhead press
With dumbbells. Same thing as with the previous exercise!
9. Face curls with rope
In the cable cross / machine. Remember as well in this exercise to only move your forearms.
10. Sitting triceps pushdown. On a bench in the cable machine.
11. Isolated knee-curl
Sitting on the floor, with a rope
I think all these exercises are great for finding the contact with your biceps or triceps. Hopefully you find them useful and can mix some of the exercises in to your own schedule, or even just use this workout for your next arms session. I hope I could inspire you with some new exercises and tricks! Now, lets grow our arms together, it’s time to get bigger and stronger!
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