The best workouts for stronger biceps and triceps

Our arms comprise a few different sets of muscles, namely the biceps, triceps and what we commonly call the forearms. But with time and knowledge, I realised my error and now set aside a lot more time working on the bigger muscle groups.” To work your arms, you need to turn to isolation exercises such as bicep curls and tricep extensions, which involve the use of just one joint and one muscle or muscle group.“Due to their specific nature, isolated movements help achieve greater gains on the muscle that is worked both in terms of strength, endurance and size,” explains AK Abhinav, founder of Bengaluru’s NammaCrossfit and strength and conditioning coach at Life of Tri, a triathlon training centre. No matter the goal, the exercises for the arms are pretty much the same for everyone: variations of bicep curls and tricep extensions, skull crushers, tricep push downs and the closed grip bench press. “However, if your biceps are weaker than your triceps, then it is best to start with bicep workouts before moving onto tricep exercises,” he adds. Double dumbbell triceps extension superset with Barbell curls Triceps push-down superset with Hammers curls Reverse push-down superset with Reverse curls Leaning Phase Closed grip bench press and pull-ups Barbell curls and lying triceps extension Hammer curls and triceps push-down Preacher curls and dumbbell tricep kick-backs Cable curls and reverse push down Bulking phase Closed grip bench press Lying triceps extension Cable triceps push down Cable reverse Push down Barbell curls Hammer curls Preacher curls Cable curls