Table of contents:
- What are the movements that can be done to train the biceps and triceps?
- Exercise set for biceps
- Close-Grip Chin-Up
- Total Inverted Row
- Dumbbell bicep curls
- Dumbbell single-arm isometric curl
- Hammer Curls with Dumbbell
- Set of exercises for the triceps muscles
- Tricep Dips
- Close-Grip Push Up
- Seated Overhead Drumbell Extension
- Dumbbell kick backs or Triceps Kickback
- Triceps Pushdown
- Guide to starting the bicep and tricep exercise set
Having strong and muscular arms is the dream of many people. Strong arm muscles will make it easier for you to carry out daily activities - even simple ones, such as reaching for objects on high shelves, carrying groceries, carrying children, or hauling a clothes basket. Behind the strong and muscular arms, it turns out that our bodies involve the role of two muscles, namely the biceps and triceps. How to train?
What are the movements that can be done to train the biceps and triceps?
Exercise set for biceps
Close-Grip Chin-Up
This movement is done in a hanging pose holding a horizontal iron. The distance between the right and left hands is about 15 cm. Do a hanging motion with straight arms. Head straight ahead, then pull your hands so that your chin is above the iron. Then straighten it again like the initial pose.
Total Inverted Row
This movement still uses a horizontal transverse iron to hang. The difference from the previous movement is that this movement uses a towel as a handle. Hang 2 towels on the handle, then right and left hand to hold the towel with hanging and straight hands. When ready to hang, then pull the towel together until the hands bend as shown below. After bending your hands, straighten your arms back to their original position, straight hanging on the towel.
Dumbbell bicep curls
Hold a dumbbell in each hand. Straighten your arms down while holding the dumbbells. Next, bend your hands by lifting the dumbbells upwards. Do not move the position of the upper hand, only move the lower hand upward until the dumbbell is held at the level of the shoulder. Then lower it again slowly back to its original position.
Dumbbell single-arm isometric curl
Still using dumbbells in this technique. Unlike the previous technique, now the hands are bent one by one in turn. Hold a dumbbell in each hand. Bend your left hand 90 degrees parallel to your waist. For your right hand, straighten your hand down, then raise your right hand so that it is parallel to your shoulders with your left hand bent 90 degrees. Do alternating right and left hands. Remember, don't move your upper hand, only move your lower hand and bend your elbows to move it.
Hammer Curls with Dumbbell
Stand with your feet shoulder width apart, with your body upright. Hold a dumbbell with your palms facing your thighs. Position your arms straight down. Move the dumbbell upwards at shoulder level. Elbows do not move forward, stay at your sides. Only bent, without being displaced. The right and left hand movements can be done together or alternately.
Set of exercises for the triceps muscles
Tricep Dips
This movement does not require any tools except a chair. Sit on a sturdy chair. Place your palms on both sides of your waist and straighten your legs as shown below.
Then slowly bend your elbows to 90 degrees while lowering your body toward the floor, then again push your body upwards by pushing your arms to lift your body back up to its original position. If you are still unable to do this movement, you can bend your legs to help support your weight.
Close-Grip Push Up
This movement is carried out without any tools. First, the initial stance is like a push-up, but the difference between the right and left hand is not over the shoulder, but inside the shoulder. Your head is facing the floor and hold your stomach. Start lowering your body by bending your elbows. And stop when your arms are parallel to the floor then return to the starting position.
Seated Overhead Drumbell Extension
This technique uses dumbbells. Sit on a chair and lift the dumbbells above your head. Hold 1 dumbbell with both hands. Move the dumbbell downwards through the back of your head so that your elbows are bent. Then return the position of the hands above your head holding the dumbbells. You can also do variations by holding different dumbbells in the right and left hands and then moving them with the same motion.
Dumbbell kick backs or Triceps Kickback
This movement uses a dumpbell. The body position is like half down with the legs bent at an obtuse angle. Bend both hands and hold the dumpbell parallel to the waist. Then move your hands straight back so that they are above your hips. Then return the hands back to parallel to the waist.
Swing your hands together in this motion if they are strong. If not, it can be done one by one. Keep your legs bent at an obtuse angle and one leg forward. Suppose that bending the leg and forward the right leg. Place your right hand on the thigh of the forward leg. While swinging your left hand as usual straighten it back so that the dumbbell is above your hips.
Triceps Pushdown
For those of you who are going to do exercises at the fitness center, you can use this method using a cable machine. Stand straight in front of this machine, then grasp the pulley. Pull the pulley from the top down until it touches the thigh. Make sure that both elbows remain at your sides when the pulley is moved downward.
Guide to starting the bicep and tricep exercise set
Before starting, first choose 3 mixed movements from the techniques above according to your ability. After that, do 8-12 repetitions for each movement. Then do at least 2 sets, or as much as possible to prevent injury. Remember, don't force your body to overdo it just to have strong-looking biceps and triceps.
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