Bicep Curls Stand or sit with a dumbbell in each hand, arms fully extended. Curl the weights up to your shoulders, keeping your elbows close to your torso. Lower slowly and repeat.
Hammer Curls Hold dumbbells with your palms facing your torso. Curl the weights while keeping your palms facing each other. Lower back to starting position and repeat.
Concentration Curls Sit on a bench with your legs spread. Rest one arm against the inner thigh and curl the dumbbell towards your shoulder. Squeeze at the top and lower slowly.
Incline Dumbbell Curls Lie back on an incline bench holding a dumbbell in each hand. Curl the weights while keeping your upper arms stationary. Lower back down and repeat.
Preacher Curls Use a preacher bench and curl the dumbbell with one arm at a time. Keep the upper arm stationary and only move the forearm.
Reverse Curls Hold dumbbells with an overhand grip (palms facing down). Curl the weights up towards your shoulders. Lower slowly and repeat.
Zottman Curls Start with a regular curl with an underhand grip. At the top of the curl, rotate your wrists so your palms face down, then lower the weights. Rotate back to the starting position and repeat.
Tricep Kickbacks Bend over at the waist with a flat back. Hold dumbbells with your upper arms parallel to your torso. Extend your forearms backward until your arm is fully extended. Return to the starting position and repeat.
Overhead Tricep Extension Hold a dumbbell with both hands and extend it overhead. Lower the weight behind your head by bending your elbows. Extend your arms back to the starting position and repeat.
Tricep Dips Place your hands on the edge of a bench or chair, gripping dumbbells if desired. Lower your body by bending your elbows. Push back up to the starting position and repeat.
Skull Crushers Lie on a bench with a dumbbell in each hand. Extend your arms over your chest. Lower the weights towards your head by bending your elbows. Extend back to the starting position and repeat.
Close Grip Dumbbell Press Lie on a bench holding dumbbells with your palms facing each other, close together. Press the weights up over your chest. Lower them back down and repeat.
Standing Arnold Press Start with dumbbells in front of you, palms facing your body. Rotate your palms outward and press the weights overhead. Reverse the motion to return to the starting position and repeat.
Incorporate these exercises into your workout routine to target both your biceps and triceps effectively. Make sure to use proper form to avoid injury and maximize your gains.
