The Best Triceps And Biceps Workouts For Busy Men

1. Barbell Curl

Hands are placed hip-width apart on a barbell using an underhand grip, and the arms are held straight in front of the quadriceps. 

Barbell Curl

Raise the bar to the chest by bending the forearms. Lower. 10 reps, 2 sets.

2. Overhead Extension

Holding a dumbbell in each hand, recline on a bench with bent legs and flat feet. 

Overhead Extension

Raise the weight directly above the chest with arms extended and palms facing inward. 

3. Pull-Up

This exercise may be best known for strengthening the chest, back, and core, which you will also achieve.

Pull-Up

Bend your elbows and lift your head above the bar. Return to suspension. 6-8 reps, 3 sets.

4. Dumbbells Kickback

Position your feet hip-width apart and your knees slightly bowed. 

Dumbbells Kickback

In order to return to the starting position, bend the forearms. 10 reps, 2 sets.

5. Front and Side Dumbbell Curls

This exercise targets both biceps heads by shifting the angle of elevation subtly.

Front and Side Dumbbell Curls

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6. Close Hands Pushup

Oats contain beta-glucan, which, in high doses, has been shown to prevent and reduce the symptoms of the common cold.

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