The 5-Minute Arm Workout. How to Do It: You'll need an incline bench (set to a 60 to 75 degree angle), a set of medium-weight dumbbells (you can curl this weight for 10 to 12 reps without failure At-Home Biceps and Triceps Workout. Dynamic Warm-Up: 10 Small Arm Circles Forward + 10 Small Arm Circles Backward + 10 Big Arm Circles Forward + 10 Big Arm Circles Backward + 10 Arm Swings. See copy above for exercise how-to. 5-second positive, 5-second negative per rep; go to the next move with no rest. The triceps take up two-thirds of your arm, making them bigger than the biceps. They’re considered the primary upper arm muscle. Pretty big deal, right? You bet. The triceps play significantly 1. Perform an overhead triceps extension for a basic way to flex. Pick up a pair of dumbbells that aren’t too heavy for you, then stand up straight. Lift your arms straight up over your head. Then, bend your elbows to lower the dumbbells behind your head. Do 3 sets of up to 12 repetitions for a decent challenge. Put the working forearm on your inner thigh and grip underneath the knee on the opposite leg. Curl up your leg while actively pressing your leg down to provide extra resistance. Make sure your elbow stays on your thigh. Once your hip is fully flexed slowly lower down and repeat for reps. Best rep range: 10-20. 4. Spicy_Sashimi. • 7 yr. ago. Lower the weifht a little and lift in higher volumes/less rest periods. Instead of 5x5 maybe do like 4x12 at a lower weight/shorter rest periods and target the arms. Bench, preacher curls, dips, overhead press etc. Also eat more, to be at a caloric surplus. 10. freethinker1976. • 7 yr. ago. 1. Close-stance pushup. Moving your hands closer together allows you to target your biceps more directly. To get moving: Get into the standard pushup position, ensuring your torso is stiff and

Make a fist and bend your arm up towards your head. Keep your bicep parallel to the ground. Make a fist and place your thumb on top of your middle finger. Then, use your elbow to bend you forearm towards your head. Keep the back of your hand pointing straight up with your middle knuckle pointing towards you. Your forearm should rest at roughly

Keep your elbows steady and pointed toward your legs. The only motion occurring from this exercise should stem from the elbow joint, allowing your triceps to contract and work. Avoid locking out at the elbow at the top of the rep in order to keep constant tension on the triceps. 5. Dumbbell Kick-Back. You can easily rotate between six of your favorite arm exercises (three for biceps and three for triceps) in every workout. Just make sure each has your elbow in a different position. Do two to Use your left hand to grab your right arm right below the elbow to continue drawing your right arm across your chest until you feel a stretch in your triceps and the back of your shoulder. Hold the position for 20 to 30 seconds before releasing. Complete three sets before switching arms. (For back pain, try these stretches for the upper back .) You can target your biceps, the crown jewel of the arm muscles, or the triceps, the largest arm muscle on the backside of the limb—or you can really dial down for focused training on less-commonly appreciated muscles like the forearms. No matter which group you want to train, keeping good form paramount will be the most sure path to your gains. Sit in an incline bench with the seat angled back and a dumbbell in each hand. Lift the weights squeezing the biceps when they reach the top of the movement at shoulder level. Then lower the dumbbells to the original position, squeezing the triceps at the bottom portion of the movement. 9. Tackle compound exercises. Performing compound exercises, which target different groups of muscles at once, is the best way to tone your arms, Lampa says. Give push-ups, chest presses, pull-ups BvXOg.
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    • do biceps or triceps make your arm bigger