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Weightlifting exercise that builds biceps and triceps?

4 min read

Asked by: Joe Fairchild

The 18 Best Arm Exercises and Workouts for Pumping up Your Biceps and Triceps

  • 18 Best Arm Exercises. …
  • Incline Bicep Curl. …
  • Concentration Curl. …
  • Twisting Dumbbell Curl. …
  • Underhand Seated Row. …
  • Reverse Curl Straight Bar. …
  • Leant-forward EZ Bar Curl. …
  • Reverse-grip EZ Bar Curl.

What exercises work your biceps and triceps?

You can build up to doing two to three sets of each exercise as you build your strength.

  • Concentration curl. Share on Pinterest. …
  • Cable curl. Share on Pinterest. …
  • Barbell curl. Share on Pinterest. …
  • Chinup. Share on Pinterest. …
  • Triangle pushup. Share on Pinterest. …
  • Tricep kickback. Share on Pinterest. …
  • Dips. …
  • Overhead extension.


What weights should I use to improve bicep and tricep muscle?

To tone your arm muscles, consider starting with 2- to 3-pound dumbbells, all the way up to 5- to 10-pound dumbbells for women and 10- to 20-pound dumbbells for men. Once you can do 12 to 15 repetitions with little effort, it’s time to increase the weights.

How can I make my arms bigger with biceps and triceps?

That use your biceps like pull-ups or underhand rows or that use your triceps like bench press or an overhead press the fact is you're going to continue to do your workout as planned.

What is the best workout for biceps?

What Are the Best Bicep Exercises?

  1. Seated Alternating Dumbbell Curl. When discussing valuable bicep exercises, We’d be remiss not to start things off with the tried-and-true dumbbell curl. …
  2. Alternating Incline Dumbbell Curl. …
  3. Seated Alternating Hammer Curl. …
  4. Standing Reverse Barbell Curl. …
  5. Standing Cable Curl.


What exercise works the biceps?

In terms of exercises that will build your biceps, any type of vertical or horizontal pull is going to work, says Tamir. (For example, using a lat pull-down bar while seated or doing a barbell bent-over row.) Even a chin-up, which uses an underhand grip with wrists facing toward you, can be a biceps booster, he says.

How fast do biceps grow?

It’s only after an average of three to six months that you experience hypertrophy or a gain in muscle mass. That said, genetics play a critical role in the development of muscle growth, so the adaptability and growth timeline will vary from person to person.

How do you get big biceps in 2 weeks?

10 repetitions. And you want to keep your rest times once again fairly short 60 75 second rest time and that is the entire nine set bicep workout.

How long does it take for biceps to grow?

The biceps could take anywhere from a week to five months to grow an inch (average). Yet, with the right diet, training schedule, and supplements, an inch of growth could take 2–3 months.

How can I bulk up my arms fast?

Do push-ups at home, and diamond push-ups for your chest and triceps. If you have dumbbells, you can do bicep curls. Do at least 10-12 reps with 3 sets at least 2-4 times a week. Also, don’t do arm exercise every day, since your muscles need time to rest and recover in order to grow.

Why is my bicep not getting bigger?

There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn’t work.

How can I build my arms fast?

Or add additional exercises to gradually build up to roughly 20 or more weekly sets for the biceps. And triceps depending. On how frequently you train them which includes the indirect.

How can I get thick arms?

6 Keys to Wider and Thicker Arms

  1. Focus on the Pump, Rather Than Presses. This is arguably the most important tip for building bigger arms. …
  2. Don’t Forget Your Triceps. …
  3. All of the Curls. …
  4. Preacher curls. …
  5. Standing bicep curls. …
  6. Hammer curls. …
  7. Give Your Forearms Some Love. …
  8. Wrist curls.

How do you get ripped arms?

How to Get Toned Arms: 7 Exercises

  1. Arm slide.
  2. Ball slams.
  3. Dumbbell bench press.
  4. Bicep curls with band.
  5. TRX or supine barbell rows.
  6. Narrow push-up.
  7. Battle ropes.