When it comes to body building or making a judgement about various bodybuilders, we often look over a famous term "Biceps" and few minutes after that we jump on another important term called "Triceps". Developing an attractive biceps is considered to be a prime criterion of being a good bodybuilder. Saying most of us think of Biceps to be a result of more and more weight lifting only, won't be an exaggeration. Bodybuilding is an "Art" and any art, in itself, involves a bit of science too. Bodybuilders and trainers should always know about this basic concept for proper biceps and triceps buildings.



Biceps is a muscle on the front part of the upper arm, where as triceps is the muscle on the rear part of the upper arm. These muscles basically help in the upward and downward movement of your arms. They provide strength upon weight lifting and handling.







It is very important to know that building muscle mass should always be natural. Even though supplements can achieve the desired state faster, these things are usually associated with long term side-effects. If you want to do it naturally then I have some researched out advice in regard to your diet, as follows:

• Try to eat skinned out boiled chicken 1-2 pieces twice a week. (For beginners)

• Fish curry, not fish fry as it is rich in vitamins.

• Eat fresh raw sprouts everyday, include Berries and fresh fruits like Avocado, Pears, Apples & some citrus fruits. All these things are rich in fibres and vitamins.

• Your morning diet should include whole egg and a glass of milk, try to repeat this in the evening also. Include green leafy vegetables in your diet.

• Milk products like Cheese, Paneer/ cottage cheese etc. and meat can help you gain weight. If you need proteins instead of fat to build your body mass, avoid it.

• Drink plenty of water and stay hydrated.


Eat for what you’re going to be doing and not for what you have done. Don’t take in more than you’re willing to burn off. ” – Lee Haney








Before you enter the Gym arena for some great exercises, you must be ready enough to bear with the heavy loads and consistency demands of the body building tasks. For this, you need to get both mentally and physically ready by adopting these activities in your life. It is very important to know that these activities themselves are a very big subject matter and require complete dedication to be mastered on. They are:


• Brisk walking or Jogging.

• Cycling for 5-6 km.

• Yoga and Meditation.


If possible go for a Trekking or join some Rock climbing classes if such a facility is available in your place and do it on a regular basis which will help you in developing stamina.




No matter what workout you perform or which body part, but always make sure to STRETCH it properly. Many times people suffer from injuries & the primary reason tends to be muscle stiffness. So, always remember to STRETCH your much completely to make it ready for your upcoming session.


1. Hammer Curl Workout




hammer curl workout

Stand tall with a dumbbell in each hand. Let your arms hang so they’re fully extended, elbows tucked in, palms facing your sides. Keeping your upper arms still, curl the dumbbells up at the same time (only your forearms should move). Contract your biceps, pause, then lower and repeat.

The hammer movement gives BULKY LOOK to your arm by making your arm broad.



2. Standing Cable Biceps Curl





standing cable curl

Attach a straight cable curl bar to the cable machine, and position the pulley low, near the floor. Stand facing the machine. Grab the bar or handle with your palms facing up, elbows close to your sides. Curl the cable and contract your biceps. Lower under control and repeat.



3. Triceps Rope Push down






Fix a rope attachment to the cable machine. Position the pulley high. Grab either rope end with a neutral grip so your palms face one another. Face the machine, and lean in a bit. Extend your elbows, pushing the rope down and away from your body. Make sure you don’t move your shoulders — isolate your triceps with this move.



4. Bench Dips






Stand facing away from a bench. Place your palms on its edge, arms extended, and step your feet out. For the easiest position, bend your knees and plant your feet. For a greater challenge, extend your legs full so only your heels are in contact with the floor. Lower your torso by bending your elbows until the angle between your forearm and upper arm is just shy of 90°. Don’t flare your elbows out. Then, engage your triceps to push your torso upright again.


When you grow stronger, you can straighten your legs and place your heels on top of another flat bench in front of you. This shifts more of your weight to your arms, making the exercise more challenging. You can also have a partner put weight plates on top of your lap. “ Make sure your partner is experienced and the weights stay in place throughout the movement ”.



5. Barbell Biceps Curl






Stand tall and hold a barbell with a shoulder-width grip, palms facing up. Keep your elbows close to your sides as you curl the weight toward your body.



6. Preacher Curl






Settle yourself on the preacher curl station. Position your arms so your triceps are resting against the pad. Grab the handles with your palms facing up. Stimulate your biceps as you lift the handles up.


Basically preacher curl is all about BICEP PEAK because bicep peak will give you the bulky visuals in your arms.



7. Concentration Curls






Sit on a flat bench. Spread your legs wide and plant your feet. Take a dumbbell in your right hand, placing your elbow in the crease of your upper right thigh. Your palm should be facing out, away from your body. Rest your left arm in front of your left leg—not on top of it—so your triceps muscle is touching your inner thigh. Extend your working arm fully, then curl the dumbbell up. Complete reps on one side, then switch.



8. Alternating Dumbbell Biceps Curl





Stand tall with a dumbbell in each hand, palms facing your sides. Curl one dumbbell, rotating your wrist so your palm is facing you. Make sure you’re not using momentum to swing the dumbbell up. Lower the weight, and rotate your wrist back to the start position. Switch sides between reps.



9. Close-Hand Pushups aka Diamond Pushups





Triceps pushups

Get down on all fours. Extend your legs so you’re on the balls of your feet. Position your hands closer than shoulder-width apart. Lower your body as far as you can. It’s best if your chest nearly touches the floor. Exhale, then use your triceps to drive yourself up.


If this is too difficult, bend your legs at the knees to take away some of the resistance. Alternatively, perform the exercise against a wall.



10. Lying EZ Bar Tricep Extensions aka Skullcrushers






Lie on a flat bench holding an EZ bar with an overhand grip. Extend your arms straight above your head. Slowly lower the bar just above your forehead, keeping your elbows and upper arms straight. Engage your triceps to bring the weight back to the start. Start light with the weight, and try not to move your elbows to assist with the lift.



11. Close-Grip Bench Press






Lie on a flat bench, grasping a barbell with your hands spaced closer than shoulder-width apart (but not so close that your hands are touching). Unrack the bar and hold it over your chest. Lower the bar until it just reaches the middle of your chest—keep your elbows tucked to engage your triceps. Pause, then push the bar back up



12. Overhand (Supine) Wrist Curl Over Bench




This exercise can be done by 2 different ways.

Option 1: Kneel down in front of a flat bench, holding a barbell (or EZ curl bar) on the opposite side, so your forearms are resting on the bench, wrists facing down.

Option 2: Sit on the end or side of a bench, leaning forward, holding a barbell over the edge with wrists facing down.

With your wrists (and the bar) hanging off the edge, curl your wrists up, then slowly lower the bar back down. Keep your forearms planted, only using your wrists to control the movement.

These were some basic, safe and guaranteed exercises for biceps and triceps building. Those who want sleeve-splitting arms like Vin Diesel or Mark Wahlberg, they’re gonna have to trash their triceps , blast their biceps, and make their forearms pop. In short, they need to work their arms to exhaustion. It's not just some day's, it takes months years (NATURALLY) to be where you want to be.

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