BICEP & TRICEP WORKOUT: HOME EDITION
A set of dumbbells is definitely recommended for this workout. You can adjust your weight as needed. In the pictures I show the before and after action movement of the exercise. Pick your dumbbell weight. I use 15lbs here. The dumbbells I use can be found here.
Exercise #1: Bicep curls
Exercise #2: Tricep Extensions
Exercise #3: Hammer Curls
Exercise #4: Kneeling Tricep Extensions
Exercise #5: Kneeling Wide Bicep Curl
Exercise #6: Skull Crushers
Exercise #7: Rotating Tricep Extension
Bicep Curls [10 reps | 3 rounds]
- Begin in a standing position, both arms straight down by your side
- Keep shoulders back and elbows pinched by your side
- Raise your arms to a 90 degree angle and curl
- Release back down to starting position
Tricep Extension [10 reps | 3 rounds]
- Begin in a standing position, core engaged and a dumbbell in both hands
- Feet should be about shoulder width apart
- Lift the weight over your head until both arms are extended
- Slowly bend your forearms ONLY, keeping your biceps pressed against your head and your elbows in
- Extend your arms back up above your head
- This is one rep
Hammer Curls [10 reps | 3 rounds]
- Begin in a standing position, both arms holding a dumbbell and down by your side
- Slowly bend your forearms and raise the dumbbells
- The bended arms should be at a 90 degree angle
- Lower back down to your side
- This equals one rep
Kneeling Tricep Extensions [10 reps | 3 rounds]
- Begin in an all four position
- Use only one dumbbell for this exercise
- Slowly raise your arm, elbow touching your side and slightly bent
- Extend arm fully as your press back
- DO NOT bring your arm back to starting position until all reps are completed
Kneeling Wide Bicep Curl [10 reps | 3 rounds]
- Begin in a seated position, preferably on your knees
- Both arms should be fully extended and down by your legs
- Slowly raise your arms up to a 90 degree bend and hold for 1-2 seconds
- Lower your arms down again until fully extended
- This is one rep
Skull Crushers [10 reps | 3 rounds]
- Lying on your back and both arms fully extended above your head
- Slowly bend your forearms over your face until the dumbbell literally hits your head (“crushing your skull”)
- Raise both arms up again above your head
- This is one rep
Rotating Tricep Extension [10 reps | 3 rounds]
- Begin in a slightly bent position
- Both arms in a 90 degree angle up by your chest
- Extend one arm back while the other stays in front of your chest
- Bring the extended arm back in front of your chest and extend the other arm out
- That equals one rep
