Because biceps and triceps are different muscles, you can work both of them within the hour time period. Now that you know you can train the biceps and triceps in one workout, you may want to know which type of exercise to do first. According to a March study in Sports Medicine , researchers found that in terms of workout order, the size of the muscle group being exercised didn't necessarily matter.
What did matter though was the order of the exercises performed. So, exercises performed at the beginning of the workout were more effective than those performed at the end. Therefore, if you're aiming to focus more on the biceps during one workout, you may want to do the biceps-focused exercises first.
If you're looking for exercises you can do to work out the biceps and triceps, the U. Department of Veterans Affairs has some suggestions. Examples include:. Standing triceps press-down: Standing straight, grip the bar of a cable machine with both hands, palms face down. Keep the elbows next to the trunk and push the arms down until they're fully extended. Standing dumbbell triceps curl: Hold a dumbbell with both hands, then raise it above the head until the arms are fully extended. Gradually lower the weight behind the head until forearms and biceps touch.
Triceps are actually relatively small muscles, so you should keep your repetition range between eight and Scheduling your high-volume triceps training sessions just two days per week will be appropriate for seeing results. Completing two to three chest exercises while working out your triceps two days per week will tone you up rather quickly. You should train with a range of eight to 10 repetitions, but add more sets up to a maximum of 12 per workout.
For example, your chest routine might include completing three sets of dumbbell chest flys and three sets of chest presses. Adding in two sets of cable push-downs and dumbbell extensions will adequately cover your tricep muscles too. Lack of performing movements in the full range of motion can often minimize your abilities to maximize growth. And remember, using less weight to allow for a fuller range of motion is key, not lifting heavy!
Performing movements with erratic speeds, lack of control, and minimal abilities to feel the biceps and triceps contracting and extending under load can all limit overall muscle stress. When performing movements, opt to perform them in slow and controlled motions, focusing on feeling the muscle stretch and contract under loads throughout the full range of motion. Performing the same movements and same angles can result in overuse injury and limited growth.
Be sure to review the above sections and links to learn more about how various exercises target various aspects of the muscle. Dumbbell Bicep Curl: 3 sets of 11 reps. Seated Tricep Press: 3 sets of 12 reps. Biceps Curl To Shoulder Press: 3 sets of 7 reps.
Incline Dumbbell Curl: 3 sets of 10 reps. Palms-Down Barbell Wrist Curl: 2 sets of 5 reps. Download Workout on Fitbod Final Thoughts Building bigger, stronger arms is not as simple as doing more sets of using heavier weights. Understand the factors behind muscle growth and how they relate to an individualized approach to arm training is key for all lifters, at any level.
Use the above information to arm yourself with the best knowledge to attack arm training effectively to optimize growth! Skip to content. Weight Lifting. Download Workout on Fitbod. Get the app. Instagram Facebook Twitter Youtube. Via ShutterStock. First things first — every person has their own personal preferences when it comes to the gym.
But we want to bring out a few points that may give you an idea or two when it comes to training arms.
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