A combo for strong biceps and triceps

I get asked a lot about exercising the chest and the arms (particularly the biceps). These kinds of questions tend to come from men, though women are also, in my experience, interested in having well-toned arms.

Having shapely and defined arms is essential if you want a balanced and attractive physical aesthetic and are also important in living an independent and mobile life.

Below is a foundation exercise combo to help you reach these goals and which can be swapped into a whole-body or split workout plan. There are variations available for the exercises in this combo, but this combo is a great way to get started exercising both the biceps and triceps.

And now, those all-important biceps and triceps exercises:

Bicep curl (biceps)

This exercise targets the Biceps Brachii and is an isolation pull exercise.

Step by step:

1. Stand straight holding a barbell using a shoulder-width supinated grip (palms facing upward).

2. Your arms should be almost fully extended, and the barbell should be resting against your thighs.

3. Keeping your body still, exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed.

4. Once your elbows are fully flexed, allow your elbows to move forward a little until your forearms are vertical.

5. Hold for a count of two and squeeze your biceps.

6. Inhale as you slowly lower the barbell to the starting position.

7. Aim to deliver 4 x 8-10 repetitions of this exercise.

Variation hammer dumbbell curl (biceps)

This exercise targets the Brachioradialis and is also an isolation pull exercise.

Step by step:

1. Stand holding a dumbbell in each hand using a neutral (hammer) grip with palms facing in.

2. Keeping your elbow by your side, exhale as you curl one dumbbell up towards your shoulder until your biceps is fully contracted and your arm is central to your chest.

3. Hold for a count of two and squeeze your biceps.

4. Inhale as you slowly lower the dumbbell to the starting position.

5. Repeat with your opposite arm.

6. Keep alternating your arms.

7. Aim to deliver 4 x 8-10 repetitions of this exercise (per arm).

Dips (tricep)

This exercise targets the Pectoralis Major and is also a compound push exercise.

Step by step:

1. Mount a dip machine, holding the dip bars using an oblique grip (the bar should run diagonally across your palms).

2. Lean forward and inhale as you bend your arms to lower your body until you feel a mild stretch in your chest or shoulders.

3. As you descend, allow your elbows to flare out slightly.

4. Exhale as you push your body back up to the starting position.

5. Aim to deliver 4 x 8-10 repetitions of this exercise.

Cable reverse grip extension one hand (tricep)

This exercise targets the Triceps Brachii and is an isolation push exercise.

Step by step:

1. Stand under a high cable pulley.

2. Grasp the stirrup using a reverse (underhand) grip.

3. Tuck your elbow into your side.

4. Keeping your elbow fixed against your side, exhale as you extend your elbow and push the stirrup downward until your arm is almost fully extended.

5. Inhale as you flex your elbow and allow the stirrup to rise to the starting position in a controlled manner.

6. Repeat the exercise with your opposite arm.

7. Aim to deliver 4 x 8-10 repetitions of this exercise (per arm).

Depending on your level of fitness, experience and confidence, adapt the number of repetitions and sets as above. Also, set your number of arms exercises during a typical workout week and, if you have any queries about this (or any) of the combos on my site, feel free to get in touch.

Julien