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Bicep and Tricep Workouts to Build Bigger and Stronger Arms


Two arm overhead cable curls are an excellent isolation exercise for adding definition to your biceps. Cables have the advantage of providing constant tension during the movement and they provide resistance to help build strength in the upper arms. This exercise targets the biceps brachii (2 heads of the biceps), brachialis (middle of the arm in between the biceps and triceps) and the brachioradialis muscles (forearms).

This is a great exercise to get a full stretch in the biceps on the “negative” which is the eccentric portion of the movement when the muscle elongates or lengthens.

  • Fix up one cable station on either side of your shoulders, at a height slightly higher than your shoulders.Attach a stirrup type handle to each pulley.
  • Select a weight that is comfortable to you, and make sure you attach the same weight on both sides of the machine.
  • With your feet at a distance of shoulder’s width apart, stand between the two machines.
  • Stretch your arms to their respective sides and gab the handles with an underhand grip of your hands.
  • Keep your arms and shoulders in a straight line.
  • Curl your arms towards your shoulders by flexing your biceps. Exhale as you do so.
  • Curl until your forearms touch your biceps. Hold there for a count of one.


Concentration curls prevent you from cheating and force you to perform each rep with perfect form. Although that maximizes the focus on the biceps — especially the long head — it can limit the amount of weight you can curl. So leave concentration curls for later in the workout — after you’ve gone hard and heavy with barbell and other dumbbell curls.

Take a lighter weight as you would use for standing curls. Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.


Biceps workouts – Hinge forward and position your elbow near the base of your knee.
Place your free hand on the other knee to stabilize yourself.Using a supinated (palms facing up) grip, take a deep breath and curl the dumbbell towards your shoulder.
Once the bicep is fully shortened, slowly lower the weight back to the starting position.

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