That’s why this biceps and triceps workout alternates biceps moves with triceps work. Still, if you’re only working your arm muscles, you need to make sure they don’t fatigue too quickly. The same applies to triceps exercises, where the pronated grip (palms facing your body) helps you with the “pushing” movement in exercises like dips.Įven though your biceps and triceps are smaller muscles, they can put out a lot of force, says Miklaus. That means your biceps curl variations should ideally include different grips-a hammer grip, where your palms face each other, will hit your muscles a little differently than a supinated grip, where your palms face up-as well as rotation at the shoulder, he says. What you do need to do, though, is train smart, so you can get in a whole lot of work in a short amount of time.įor an arms workout, that means picking exercises-like dumbbell exercises- that challenge your biceps (the muscle in the front of your upper arm) and your triceps (the muscle in the back of your upper arm) by working them from different angles, Dane Miklaus, C.S.C.S., CEO and owner of Work training studio in Irvine, California, tells SELF. You don’t need a long, drawn-out workout to really challenge your arms. This biceps and triceps workout will do just that-in only 10 minutes. If your regular arms routine is a few sets of half-hearted curls, you might be looking to kick it up a few notches.
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