biceps, triceps

Did you know that your muscularity influences your structure as a man? Biceps and triceps are some of your body part that influences this structure. In fact, there are easy ways to enhance your muscularity. It only requires simple weight lifting exercises to build your triceps and biceps.

In fact, there are different exercise to help you build bigger biceps and triceps respectively. This article is dedicated to enlightening you on these exercises that will help you build bigger biceps and triceps. To make it easy for you to understand these exercises, the article is divided into two parts. We are going, to begin with, biceps building exercises then proceed to triceps building exercises.

a) Exercises for Building Bigger Biceps
There are different biceps exercises you can possibly execute in an effort to build bigger muscles, however, only a handful of them are actually necessary. For instance, because you are capable of doing twenty different types of curls does not mean you should. Now, the following exercises are the most effective in biceps building:

• Chin –up Exercise:
This is a functional movement exercise that targets biceps. You hung from a raised point and then lift your body up and down targeting your biceps. As you get stronger, add weigh through the help of a weighted vest or dip belt. This makes sure that you are gradually overloading your muscles, which in return enhances biceps building efforts.
For better understanding of the exercise get the demonstration from here:



• The Barbell Curl:
The barbell; curl has been a biceps building exercise for a long time now. This is because it helps you in building your biceps excursively. In other words, this exercise targets every biceps muscle in your arm. As a result, your biceps are easily strengthened.
To help you understand the exercise properly have look at this video:



• Alternating Dumbbells Curl:
Just like the barbell curl, this exercise has been in use for quite a long time. It is an exercise that has been proven effective in biceps building. It involves the use of Dumbbells, which are lifted interchangeably in the effort to build your biceps muscles.
Check out this video for practical illustrations: < https://youtu.be/sAq_ocpRh_I>

• The Hammer Dumbbells Curls:
This exercise is meant to build up biceps brachialis. This is the small muscle that plays a significant role in giving your biceps a visual boost.
Check out this video for an illustration:



b) Exercises for Building Bigger Triceps
Just like biceps, there is an overwhelming number of triceps exercises that you can execute to build these muscles. However, only a handful is important. Now, here are the exercises you should focus on to build bigger triceps with ease.

• Triceps push-down:
It is the most common triceps exercise performed by the majority of people. In fact, it is very effective. The exercise involves the use of a rope that moves with the help of pulleys. To help you better understand how to perform the exercise, checkout this video:



• Dumbbells Overhead Triceps Press:
The exercise helps build your triceps quickly because it presents the opportunity to press heavy weight on your triceps. Overloading of the triceps enhances their development. This video best illustrates the exercise:



• Close-Grip Bench Press:
This exercise is very comprehensive and is very effective in biceps building on its own. The compound movement involved during the exercise plays an important role in not only biceps building but also chest development.
Check out this video for an illustration:



• Lying Triceps Press:
The exercise involves a movement similar to the overhead dumbbell press. It is a great exercise in triceps development. It presses your triceps enhancing their development.
This video clearly illustrates how to do it:



Bottom Line
There are different exercises that can help you build your biceps and triceps; however, not all of them are necessary. You only require a handful of them to effectively build bigger biceps and triceps respectively. There are specific exercises for biceps building as well as triceps building. Performing these exercises the right way, highly enhance your biceps and triceps muscle building efforts.

Stick to this guide and build bigger biceps and triceps within a short duration of time.

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