8 Best Bicep And Tricep Muscle Exercises

Who do not like flexing their biceps and triceps? It is a dream for most boys, while women also don't shy away from doing it! The biceps and triceps are the powerhouse muscles of the upper arm, crucial for strength and movement.

The biceps at the front of the arm are responsible for forearm supination and elbow flexion, allowing you to lift and curl objects easily. Meanwhile, the triceps at the back of your upper arm support your elbow and enable you to push and extend your arm. Together, these muscles enhance daily activities, sports performance, and aesthetics, boosting both function and beauty.

The biceps brachii, commonly known as the biceps, is positioned at the front of the upper arm, primarily responsible for forearm rotation and elbow flexion. On the flip side, the triceps brachii, or triceps, are located at the rear of the upper arm, working in harmony with the biceps to extend the elbow. These muscles are essential for arm strength and mobility.

Understanding and training them is key to maintaining stability and balance. Read on to discover the intricacies of bicep and tricep muscles, explore our 8 triceps and biceps workouts, and find out if you should train biceps and triceps together!

1. 8 Triceps And Biceps Workout

2. What Are Triceps And Biceps?

3. Should We Do Biceps And Triceps Together?

4. Biceps And Triceps Mixed Workout Chart

5. Expert’s Advice

6. The Final Say

7. FAQs

8. References

8 Triceps And Biceps Workout

In the following section, we will provide the 8 best triceps and biceps exercises that can boost your upper body strength and arm routine. Plus, you can also join ToneOp Fit’s live sessions to build your bicep and tricep strength effectively! Let’s check these workouts:

1. Triceps Exercises

Exercise	Instructions	Benefits
Triceps Dips	Use an assembly line or a stable chair. Bend your elbows to a 90-degree angle, lower your body, and push back.	It builds up the triceps, shoulders, and chest, enhancing strength and endurance in the upper body.
Skull Crushers	Lie on a bench and hold the EZ Curl Bar tightly. Bend your elbows, lower the bar towards your forehead, and pull your hands forward.	Targets and strengthens the triceps muscles, improving arm definition and strength.
Triceps Pushdowns	Lie on a bench and hold the EZ Curl Bar tightly. Bend your elbows, lower the bar towards your forehead, and pull your hands forward.	Targets and strengthens the triceps muscles, improving arm definition and strength.
Overhead Triceps Extension	Hold the dumbbells with both hands and lift them overhead. Bend your elbows, lower the weights behind your head, and pull your arms forward.	Develop the extended portion of the triceps, enhancing the girth of the arms.
Close-Grip Bench Press	Lie on the bench and hold the barbell tightly. Lower the dumbbell towards your chest and push it back.	Enhances the triceps and chest muscles, facilitating overall improvement in the upper body.
Triceps Kickbacks	Hold a dumbbell in each hand, and bend your upper arms toward your body. Extend your arms back and return to the starting position.	Targets the triceps, improving muscle definition and strength.
Diamond Push-Ups	Create a diamond by bringing your hands together in a push-up position. Lower your body and push.	Targets the triceps more intensely than regular push-ups, improving strength and endurance.
Bench Dips	Sit on a bench with your hands beside your hips. Slide off the bench, lower your body by bending your elbows, and push back up.	Focuses more on the triceps than traditional push-ups, enhancing strength and endurance.

2. Biceps Exercises

Exercise	Instructions	Benefits
Barbell Curl	Stand with your feet shoulder-width apart and hold the barbell with your back. Curl the bar toward your shoulders and then lower it.	Increases both the size and strength of the biceps, improving the overall look of the arms.
Dumbbell Curl	Hold a dumbbell in each hand and place your arms at your sides. Curl the dumbbells towards your shoulders and then lower them.	Enables increased movement flexibility, effectively focusing on the bicep muscles.
Hammer Curl	With your palms facing each other, use a neutral grip to hold the dumbbells. Dumbbells should be lowered after being curled up toward your shoulders.	Aims at the brachialis muscle to increase arm thickness.
Concentration Curl	Sit in a chair and place your elbows on your inner thighs. Curl the dumbbells up over your shoulders, focusing on contracting your biceps.	Targets the biceps to encourage muscle growth and definition.
Preacher Curl	Sit in a chair and hold the barbell with an underhand grip. Curl the bar toward your shoulders and then lower it.	Focus better by isolating the biceps and minimising the use of other muscles.
Incline Dumbbell Curl	Lie on a bench and hold dumbbells with your hands. Curl the dumbbells up to your shoulders and then lower them.	Helps to stretch and target the biceps, encouraging muscle growth effectively.
Cable Curl	Stand on the cable machine and keep your hands behind your back. Curl the muscles in your shoulders and then lower them.	Maintaining consistent pressure on the biceps improves muscle engagement and development.
Chin-Ups	Hold the pull-up bar with your back, palms facing you. Pull your body up until your chin is over the bar, then lower it.	Enhances the biceps and upper back, boosting upper body strength.

Also Read: 8 Bicep And Tricep Exercises To Maximise Your Arm Day With Workout Tips And Insights!

What Are Triceps And Biceps?

The bicep and tricep muscles can be explained as:

1. Triceps

The triceps muscle is located on the back of the arm. It is responsible for extending your elbow, meaning it straightens your arm. You use your triceps when you push something away from you, like when you do a push-up. The triceps muscle has three sections, or "heads," namely the long head, the lateral head, and the medial head. Together, these heads help increase mobility and control in your shoulders.

The anatomy of the triceps muscles are:

Long Head: It starts at the supraglenoid tubercle of the scapula and extends along the upper arm to join at the radius. This area controls the raised shape of the bicep.
Short Head: This skull begins at the coracoid process of the scapula and connects to the radius. It contributes weight and bulk to the upper arm muscle.

2. Biceps

The biceps are located at the front of the arm and are responsible for flexing the elbow, which means bringing the forearm to the shoulder. You use your biceps when you bend your arms to pick something up or show your muscles. The biceps muscle has two parts, or "heads," the long and short heads. Both heads work together to help the arm perform tasks such as lifting and pulling.

The anatomy of the bicep muscles are:

Long Head: This head starts at the infra glenoid tubercle of the scapula and extends along the arm to the olecranon process of the ulna. It is the biggest of the three heads.
Lateral Head: This head begins at the back of the humerus and connects to the olecranon bone. It is accountable for the external aspect of the triceps.
Medial Head: This head originates from deeper within and stems from the back surface of the humerus. It also connects to the olecranon process and helps increase the total weight of the triceps.

Also Read: 8 Best Chest, Shoulders And Triceps Workout Exercises To Achieve Your Body Goals

Should We Do Biceps And Triceps Together?

Yes, you can train biceps and triceps together in a workout. Combining these muscle groups in one session can be effective and time-efficient. Here’s why:

1. Balanced Development

The work of two muscle groups ensures the balance of the arm. The biceps are responsible for pulling, and the triceps are responsible for pushing. Training helps maintain strength and size.

2. Efficiency

Working your biceps and triceps at the same time saves time. You can complete your arm workout in one session instead of spreading it over several days. This increases the efficiency of your workouts.

3. Enhanced Growth

Supersets (alternating biceps and triceps exercises without rest) can improve muscle tone by keeping your arms in motion and increasing the intensity of your workout.

4. Better Recovery

Both muscles come back together, allowing you to focus on other muscle groups during the next exercise without working your arms.

5. Practicality

Balance exercising includes switching between triceps presses and biceps curls. This method guarantees that every muscle group receives sufficient attention and recovery time in between sets.

Also Read: Boost Your Arm Strength With The Best Workout Plan For Biceps At Home!

Biceps And Triceps Mixed Workout Chart

Here is a sample of biceps and triceps mixed workout chart that you may follow:

Exercise	Muscle Targeted	Sets	Reps	Instructions
Barbell Curl	Biceps	3	10-12	Stand with feet shoulder-width apart, and curl barbell to shoulders.
Triceps Dips	Triceps	3	10-12	Use parallel bars or a bench, and lower your body by bending your elbows.
Dumbbell Curl	Biceps	3	10-12	Hold dumbbells, curl towards shoulders, then lower.
Skull Crushers	Triceps	3	10-12	Lie on a bench, lower the EZ bar to the forehead, and then extend your arms.
Hammer Curl	Biceps	3	10-12	Curl dumbbells in the direction of your shoulders while maintaining a neutral grip.
Triceps Pushdowns	Triceps	3	12-15	Use the cable machine and push the bar/rope down to extend the arms.
Concentration Curl	Biceps	3	12-15	Sit, rest an elbow on the inner thigh, and curl the dumbbell towards the shoulder.
Overhead Triceps Extension	Triceps	3	12-15	Hold the dumbbell overhead, lower it behind the head, and then extend your arms.
Preacher Curl	Biceps	3	12-15	Use a preacher bench and curl the barbell to the shoulders.
Close-Grip Bench Press	Triceps	3	10-12	Lie on a bench, use a close grip, and press the barbell up.
Incline Dumbbell Curl	Biceps	3	10-12	Lie on an incline bench and curl dumbbells towards your shoulders.
Triceps Kickbacks	Triceps	3	12-15	Bend forward and extend dumbbells back from upper arms.
Cable Curl	Biceps	3	10-12	Curl the cable machine's handle toward your shoulders while standing facing it.
Diamond Push-Ups	Triceps	3	10-12	Perform push-ups with hands forming a diamond shape.
Chin-Ups	Biceps	3	8-10	Using an underhand grip, grab the pull-up bar and raise your body up.
Bench Dips	Triceps	3	10-12	Sit on a bench, lower body by bending elbows, then push up.

Expert’s Advice

Both muscles are necessary for daily activities like pushing doors, carrying groceries, and typing on a keyboard. Your arms appear more toned and muscular when your triceps and biceps are well-defined. For many activities and workouts, having strong triceps and biceps is necessary. They can improve your performance and lower your chance of getting hurt. To put it briefly, the biceps and triceps muscles are vital for arm power and mobility and are involved in everyday tasks and sports.

Health Expert

Akshata Gandevikar

The Final Say

Your body's strength and attractiveness mostly depend on your triceps and biceps. Muscle mass and strength can be greatly increased with appropriate training, an understanding of their structure and function, and exercise. Combining different workouts and following the guidelines of elevation, proper form, and sufficient nourishment will result in noticeable gains in these muscular groups.

FAQs

1. How do you deal with bicep and tricep muscle pain?

Ice the afflicted area for 20 minutes on and off throughout the day to reduce inflammation. Furthermore, over-the-counter pain relievers can be suggested to reduce pain and swelling.

2. What is the origin and insertion of the bicep and triceps muscles?

Biceps: Originates on the scapula (short head from the coracoid process, long head from the supraglenoid tubercle) and inserts on the radius.
Triceps: Originates on the olecranon process of the ulna and inserts on the scapula (long head from infraglenoid tubercle) and humerus (lateral and medial heads).

3. What are biceps and triceps exercises with dumbbells?

Bicep Exercises: Curling dumbbells to the shoulders, Hammer curls with a neutral grip, and Concentration curls with an elbow on the inner thigh are examples of curling exercises.
Triceps Exercises: Triceps Kickbacks (bent over, weights extended back), Overhead Triceps Extension (dumbbell lowered behind head), and Skull Crushers (laying extensions).

4. What is the major difference between the biceps and triceps?

The biggest distinction between biceps and triceps is in their structure and purpose. The biceps, which are found at the front part of the upper arm, have two heads, and their main function is to help flex the elbow and rotate the forearm.

On the other hand, the triceps are situated on the back side of the upper arm, with three heads working towards extending the elbow. Moreover, the triceps is a bigger muscle group in the upper arm, with almost two-thirds of its volume, compared to the biceps, which fills around one-third.

References

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8 Best Bicep And Tricep Muscle Exercises With Their Function, Benefits & Workout Routine!

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