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Arm day workouts need to follow a few principles to stimulate max muscle growth. Follow these three guidelines to build big biceps and triceps.

Platter serves: 3 x 12 reps Bicep curl to press: 3 x 15 reps Tricep extension and pulses: 3 x 12 reps I tried this ‘tiny weights big burn’ 30-minute workout to sculpt strong arms — and I’m ...

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The exercise scientist then cuts to clips of 'real prison training', with two people performing bicep curls and tricep extensions, together with a towel.

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For enhanced results, incorporate a brief pause at full extension, consciously contracting the tricep muscle for 1-2 seconds before lowering.

You could use dumbbells to work the muscles on the back of your arm, or you could try these trainer-recommended tricep cable execises.

Training your biceps and triceps is a game-changer for mastering pull-ups. These muscles are some of your secret weapons for pulling yourself up with power and control.

Bullish - Video. POV: Gym Bro Using Preacher Curl for Overhead Triceps Extension. Posted: April 9, 2025 | Last updated: July 12, 2025. More for You ...

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