Video:Exercises for Biceps and Triceps

Transcript:Exercises for Biceps and Triceps

Hey guys - Jonathon Stewart here for About.com. Have you gotten your ticket yet? To the gun show? Well if your guns are anything like mine, they could probably use a little more flexing, at the gym. Take a look at these tips on working out your biceps and triceps, and you'll be on your way to having the best beach muscles around. Check it out.

Arm Muscles

Biceps are perhaps the quintessential weight lifting muscles - the universal symbol of strength - even if they're not necessarily the most important muscles in your arms. Triceps, on the back of the upper arm, comprise the majority of its bulk - nearly two thirds of the arm's total mass - and often don't get the credit they deserve.

Weights and Reps

Today we're going to work on both. Try starting out with three sets of 10 repetitions of each, with about 30 to 60 seconds in between each set. Use a light weight that will allow you to finish all 30 reps without too much difficulty. You can always adjust your weights and reps later as you get more familiar with the exercises.

Exercise 1: Preacher Curls

For this exercise you'll need a preacher bench, which is a common fixture at most gyms, and a barbell. Adjust the seat so that your arm pits rest roughly at the top of the pad, and you can comfortably extend both of your arms. Grab the barbell so that your palms are facing upward, and raise the weight slowly until your forearms are perpendicular to the floor, then lower it slowly. The back of your upper arms should remain in contact with the pad, and your back should remain straight for the entire exercise. Preacher curls are great for isolating your biceps.

Exercise 2: Dumbbell Curls

These curls also target your biceps, though they're much easier to cheat on than when using the preacher bench, so be sure to pay close attention to form. Stand with your back straight and feet about shoulder width apart, and hold a dumbbell in each hand at your side, palms facing upward. Start by raising the weight in your right hand until your forearm is perpendicular to the floor, then lower it slowly. Repeat with your left - this cycle counts as one rep. Resist the temptation to swing the weights or recruit other parts of your body to help lift them. Standing dumbbell curls are great for building bicep bulk with heavier weights, or toning with lighter ones and more reps. Just be sure to stay focused on your form, and you'll be good to go. Now that your arms are good and tired, let's hit those big tri's.

Exercise 3: Skull Crushers

In spite of its name, the number one goal with this exercise is to NOT crush your own skull. For this one you'll need a flat bench and a dumbbell. Laying flat on your back, grip the dumbbell so that your hands make a triangle that support one end of the weight. Lift the dumbbell above your head, then bend your elbows and carefully lower the weight towards your forehead. When your elbows hit a 90 degree angle, and before your actually touch the weight to your head, bring it slowly back to the top, and repeat. Be sure to keep your elbows tucked in to properly isolate your triceps.

Exercise 4: Tricep Kickbacks

Finally, burn out your triceps with a few set of kickbacks. To start, place your right knee on a flat bench, and grip the side or end of the bench with your right hand. With your left hand, reach down and grab your weight and bring it up so that your tricep is parallel to the floor and your elbow is bent at a 90 degree angle. Keeping your back straight and head forward, extend your arm behind you until it is completely straight and your tricep is flexed, then return to your starting position. Repeat for 10 reps, then switch to your other side for 10.

Weight Lifting Tips

It's never a bad idea to have a partner spot you for any weight lifting exercise, to make sure you maintain your form and avoid dropping the weight on your noggin, or anywhere else for that matter. As you get these exercises under your belt, don't hesitate to branch out to others - routinely mixing it up is one of the best ways to keep your muscles in tip top shape.

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