1.) Concentration Curls (Bicep Exercise)
Concentration curls are by far the best bicep building exercise. This is because they achieve the greatest muscle activation due to the precision of the exercise and the time under tension. Concentration curls can be done with a barbell or singularly with dumbbells. Dumbbells are better for targeting each individual arm.
The closer your grip the more you activate the head of the bicep (long head), the wider the grip the more you activate the short head of the muscle. Make sure to use your full range of motion and pausing at the point of extension when doing the exercise.
Set 1: 15-20 reps
Set 2: 10-12 reps.
Set 3: 5-10 reps.
2.) Hammer Curls (Bicep Exercise)
Hammer curls target the longer head of the biceps, as well as this, it also activates the brachioradialis and the brachialis. These are important muscles for stability and strength.
Set 1: 12-18 reps.
Set 2: 10-15 reps.
Set 3: 8-10 reps.
3.) Skull Crushers (Tricep Exercise)
Not only do skull crushers heavily grow your triceps but they also target your chest and shoulders, which in turn helps with overall strength and flexibility.
Skull crushers also hone in on stabilising and strengthening your elbows and shoulders, which helps with form and range of motion.
Set 1: 10-12 reps.
Set 2: 8-10 reps.
Set 3: 8-10 reps.
4.) Dips (Tricep Exercise)
Dips are the perfect compound movement for bigger and stronger triceps. Not only do they help stabilise and strengthen the tricep muscle, but they help you to grow the big beefy arms you’ve always wanted.
Triceps are 2/3 of your arm, meaning the bigger the triceps, the bigger your arms. Dips are perfect for progressive overload as it is easy to add weight.
Set 1: 8-10 reps. (bw)
Set 2: 6-8 reps. (bw)
Set 3: 4-6 reps. (5-10kg belt)
5.) Rope Pulldowns (Tricep Exercise)
Rope pulldowns are an amazing bodybuilding accessory to get bigger triceps very fast. Make sure to focus on high reps in order to maximise your workouts for muscle growth.
Rope pulldowns must be done with correct form and long time under tension.
Set 1: 15-20 reps.
Set 2: 15-20 reps.
Set 3: 10-12 reps.