All The Best Bicep and Tricep Exercises for Mass

What are the biceps and triceps?

The upper arm is made up of two major muscle groups — the biceps and triceps. The bicep is the smaller of the two muscles but often receives more attention in the gym. The triceps muscles consist of 3 heads – the long head, the medial head, and the lateral head. This group of muscles originates near the scapular and attaches at the back of the arm near the elbow joint. If you are wanting to increase arm mass, then it is definitely worth including tricep exercises in your workouts. Triceps make up almost two-thirds of your arm size, so dedicating some effort here will make all the difference to arms size.

 

How to build the biceps mass.

Fitness gantry Rope Curls

Seated dumbbell biceps

Inclined plate dumbbell biceps

Curved barbell curls

Barbell curls

Standing Hammer Dumbbell Curls

Priest Bench Rope Curl

Priest bench dumbbell curls

Swiss barbell curls

Seated elbow to knee dumbbell curls

 

How to build the triceps mass.

Sitting posture behind-the-neck dumbbell arm curls

The bench is propped up and down

Incline plate frontal barbell curl

Flat frontal bend barbell curls

Narrow distance double bar

Sitting down pressure

Standing dumbbell arm curl

Narrow Grip Bench Press

Prone dumbbell arm curls

Rope down pressure

Lying forehead dumbbell arm curls

Seated apparatus downward pressure

Sitting bent bar posterior neck arm extension

The biceps and triceps training movements are basically here, you can choose 3-4 movements for training, a set of movements after a month or two, you can consider changing the action, go to the gym to start!

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