Arm Exercise - Biceps and Triceps workout at home

The bicep muscles are the strongest muscles in the upper arm area. Brachii means arms and the main function of the bisecps is bending the arm and rotating the forearm. The muscles located between bisecp, triceps and the forearm muscles are Bronchial. The term “Bi-ceps” comes from the big muscles between in the middle of the upper arm, having two heads.

Brachialis

It is the muscle between the bisecps and triceps. We train our bicesps and briachialis muscles by doing dumbell hammer curls.

Brachioradialis

It is the forearm muscle in the upper arm. As the forearm part is larger than the upper arm part, most bodybuilders considers the Dumbell hammer curl and Reverse Barbell exercise.

The basic exercise for your Bisecps

The most common exercise is the basic bisep curl targeting the biceps brachii muscles in order to develop one or more of the attributes. The biceps curl is the most common exercise for the biceps. To perform a basic curl, hold weights with palms facing out, elbows next to the body. Bend the elbows and curl the weights toward the shoulders without moving the elbows. Lower and repeat.

Concentration and preacher curl

The concentration curl and the preacher curl are variations on traditional curls. By placing your arms at an angle, you’ll work the biceps in a different way and add new level of intensity to the exercise.

Hammer Curl

Hammer curls are similar to regular curls, except the palms face in, which involves a bit more forearm than traditional curls. Turning the hands makes this move challenging; you may need lighter weights.

Barbell bicep curl

Stand with feet about hip-width apart, abs engaged as you hold the weight in front of the thighs. Squeeze the biceps and bend the arms, curling the weight up towards the shoulders. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weight, keeping a slight bend in the elbows at the bottom (e.g., don’t lock the joints and try to keep tension on the muscle)

Bicep Chin-ups

Grab the chin-up bar with a reverse grip and your hands just beyond shoulder-width apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position and repeat until failure.

Incline bicep dumbbell curl

Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward. Execute with elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
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