Home Workout for Biceps and Triceps

Home Workout for Biceps and Triceps

Home Workout for Biceps and Triceps

Building muscle at home is both convenient and effective. This workout plan is designed to target your biceps and triceps, promoting arm strength and muscle growth with exercises that require minimal equipment.

Equipment Needed

  • A set of dumbbells (alternatively use two full bottles of water).
  • Resistance bands ( not required but can be used to increase resistance )
  • A sturdy chair or bench

Warm-Up

Before starting your workout, it's crucial to warm up to prevent injury and improve your performance.

  • Arm Circles: 30 seconds in each direction start by making small circles, then go basketball size then do large windmills.
  • Wrist Rotations: 30 seconds ensure that you rotate your wrists in both directions.
  • Shoulder Stretch: 30 seconds per arm gently pull your arm across your body and hold the stretch.

Workout

  1. Dumbbell Curls

    • Reps: 12-15
    • Sets: 3
    • Rest: 60 seconds between sets
    • Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Curl the weights while keeping your elbows close to your torso. Slowly lower back down.

  2. Push ups

    • Reps: 10-12
    • Sets: 3
    • Rest: 60 seconds between sets
    • Get into the push up position and lower yourself towards the ground by bending your arms. Push back up to the starting position. If finding it difficult to do a full push up, you can do knee push ups.

  3. Resistance Band Bicep Curls

    • Reps: 12-15
    • Sets: 3
    • Rest: 60 seconds between sets
    • Stand on a resistance band with feet shoulder-width apart. Hold one end in each hand and perform bicep curls.

  4. Tricep Dips

    • Reps: 10-12
    • Sets: 3
    • Rest: 60 seconds between sets
    • Use a chair or bench. With your back to the bench, place your hands on it, and lower your body by bending your arms, then press back up.

  5. Overhead Tricep Extension

    • Reps: 12-15
    • Sets: 3
    • Rest: 60 seconds between sets
    • Hold a dumbbell with both hands behind your head. Extend your arms to lift the dumbbell overhead, then slowly lower back.

Cool Down

Stretching after your workout is essential for recovery and flexibility. Ensure that you stretch out your arms and shoulders.

Tips for Success

  • Ensure proper form to maximize effectiveness and minimize injury risk.
  • Adjust the weights or resistance to match your fitness level.
  • Stay hydrated and listen to your body, resting as needed.
  • Consistency is key. Aim to perform this workout 2 times per week for optimal results.