BICEPS & TRICEPS

As the “bi” implies, each biceps has two heads: the long head, which is the outer half of the muscle and makes up the majority of the peak; and the short head, which makes up the inner half and provides thickness. Thicker biceps are more impressive from the front when relaxed and provide that baseball shape on the inner side of the arm when flexed. A great exercise that targets this head is the high cable curl. Stand in the middle of a cable crossover station and hold two D-handles attached to the high pulleys with an underhand grip while holding your arms straight out to your sides. Your body should form a T. Moving just at the elbows, curl the handles toward your shoulders, as in a front double-biceps pose. Hold the finish position for a second asyou flex your biceps hard and then slowly return the handles to the start position and repeat.

■ Alternative: one-arm high cable curl

WHEN TO GO IN: The high cable curl is a very strict exercise and difficult to cheat on. You will be limited in the amount of weight you can use, so do heavier exercises such as barbell and dumbbell curls first, thus maximizing the overload placed on the biceps. When the biceps are fatigued, finish with the high cable curl.

FORM AND FUNCTION: The long head of the biceps originates on the back of the scapula (shoulder blade); the short head originates on the front of the scapula. Both heads converge onto the same tendon, which attaches to the ulna and radius (forearm bones) to flex the elbow, as in barbell curls, as well as to supinate the forearm (turn out), as in supinating dumbbell curls. Any time you move your arms in front of your body or out to your sides when doing curls, you emphasize the short head more.

        Videos For Biceps & Triceps Training

5 Ways To Build Bigger Arms In 2 Weeks -

You can sure sweep the girl of your dreams off her feet with your charm; but if you can lift her in Superhero-like arms that promise her to catch every time she falls, then you’ve arrived.

Tired of scrawny arms? Time to build up some brawn up there—and that too in just a couple of weeks! Read on to build bigger arms and earn instant respect.

Dedicate A Day To Arms

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Fitness experts across the globe agree that nothing, we repeat, nothing will help you get big arms faster then training biceps, triceps and forearms together on a single day. When you are fresh and when your glycogen stores are full, that’s the best time to train your arms, as it will produce a much more intense arm workout leading to better gains. The body parts trained first will always improve faster than those at the end of the workout when you are fatigued.

Always Train Arms With A Thick Bar

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In order to develop maximum muscular size and strength, use a thick-handled bar always. It helps in developing big arms and levels of upper body power strength to such an extent which is incomprehensible to those who train only with regular bars.

Train Your Forearms

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It’s not just your biceps that will go a long way in impressing others, but training your forearms should be an important part of your goal. If you have stick forearms, then it doesn’t matter how big your biceps or triceps are, because you will still end up having small arms.

Get Leaner & Respect Your Elbows

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Yes, these are two things and two very important things. Firstly, your arms will always look bigger and better when you can see the definition and vascularity (veins) which only happens when you are lean. Secondly, you must always respect your elbows as staying injury free is very important because if you injure yourself in the elbows, your arms will be atrophying (shrinking) and not hypertrophying (growing).

Use More Exercises

If somebody tries convincing you about the concept of one best exercise or best routine for any body part, know that there is a problem. Everybody has different muscle insertion points, muscle belly lengths and muscle fiber make composition. So everyone responds differently. The idea is to use a variety of exercises to find ones that work best for you.