To be honest, for biceps all I really do is 21's (7 reps from bottom to middle, 7 reps from middle to top, 7 full reps). Then for triceps I do skull crushers, tricep pull downs (with the rope to wrk on grip), tricep extensions, and narrow grip bench. Apparently I have good biceps, rarely complemented on my triceps. I also do forearm curls. The biceps brachii muscle is one of the chief muscles of the arm . The origin at the scapula and the insertion into the radius of the biceps brachii means it can act on both the shoulder joint and the elbow joint, which is why this muscle participates in a few movements of the arm. It derives its name from its two heads which merge in one Take 3 steps back before bending your torso forward 30 degrees and fully extending your arms (while maintaining a slight bend in the elbow). Squeeze your lats together while maintaining straight arms to pull the bar down until your arms are next to your upper legs. Slowly return the bar to the top pulley starting position with straight arms. And if your triceps are weak, it will affect your gains. 9 GREAT DIP EXERCISE ALTERNATIVES. Below are 9 of the best alternatives to dips. Like dips, these are very effective, strength and muscle building exercises. The best part is they should be good for mostly everyone as they can easily be progressed by adding greater load. 1. With compound arm movements, you can do more over a shorter period of time, optimizing your workout efficiency and hence, your upper body results. The 11 best compound exercise for arms are: Pull Ups. Close-Grip Bench Press. Close-Grip Chin Ups. Barbell Overhead Press. Standing Arnold Press. Diamond Push Up. Ring Dip. Single-Arm Dumbbell Row Principle 2: Train Your Biceps and Triceps with Supporting Muscle Groups. To build bigger arms you need to work the muscles hard and often. One way of doing that is by training your arms with 6. Body-Part Split: Lower-Body Focus. Similar to the above, with this advanced split, you'll only focus on one lower-body muscle group per workout, then end the week with and upper-body workout. Day 1: Quads. Day 2: Chest and shoulders. Day 3: Hamstrings. Day 4: Rest. Day 5: Glutes. Day 6: Back and arms. The biceps brachii is a large, thick muscle on the ventral portion of the upper arm. The muscle is composed of a short head (caput breve) and a long head (caput longum). The short head originates from the tip of the coracoid process, and the long head originates from the supraglenoid tubercle (tuberculum supraglenoidale) of the glenoid/scapula. Both heads course distally and become a confluent Just like the biceps, to truly maximise triceps growth you will need a combination of compound and isolation exercises. Triceps mass builder 1: Dumbbell overhead extensions. Many exercises like press-ups or close-grip bench presses work the triceps as a secondary muscle, but the dumbbell overhead extension puts them firmly in the spotlight. Supinating your hands (turning them up as you curl from a neutral hand position) and using multiple arm positions are also effective ways to add variety to your biceps workout. 3. Never Get Locked Into Always Using The Same Grip And Width. Grip width and position can also affect muscle recruitment. yi4Yx.