Bicep and Tricep Workout.

Seated Bicep Curl

Preparation

Sit back on a bench and place barbell on your lap, grasp bar with underhand grip. 

Movement

Curl the bar up while contracting the biceps.

Slowly bring the barbell back to starting position.


Hammer Curl

Preparation

Position two dumbbells to sides, palms facing in, arms straight.

Movement

With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder.

Lower to original position and repeat with alternative arm.


Concentration Curl

Preparation

Sit on bench. grab dumbbell and place between feet.

Place back of upper arm on inner thigh. 

Lean into leg to raise elbow slightly.

Movement

Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. repeat

Continue with opposite arm.


Tricep Extension

Preparation

Stand with feet shoulders width apart, grasp dumbbell and hold it over your head.

Movement

Lower dumbbell behind your head until your forearm touch your biceps.

Go back to starting position by using your triceps to raise the dumbbell.


Dips (Weighted)

Preparation

Grab the bars and jump up. Balance yourself with locked elbows.

Movement

Lower your body by bending your arms. Lean your torso slightly forward.  

Go down until your shoulders are below your elbows at the bottom.

Lift your body back up to the starting position by straightening your arms.


Skull Crusher

Preparation

Lie on a flat bench while holding two dumbbells directly in front of you

Your arms should be fully extended at a 90 degree angle from your torso and the floor,

your palms should be facing in and the elbows tucked in.

Movement

Slowly lower the weight until the dumbbells are near your ears

Use your triceps to bring the weight back to the starting position.