11 Exercise for Biceps and Tricep


How is getting a stronger, sleeker upper body like math? It’s something otherwise smart women think they just can’t accomplish. Or they use the excuse of getting too “bulked up.” The moves here definitely won’t turn you into the Incredible Hulk, but they will get your arms longer, leaner, and ready to bare when the weather warms up.

#1  Barbell Curl: 4 sets × 10 reps


#2 Machine Preacher Curl: 4 sets × 10 reps






#3 Dumbbell Curl: 4 sets × 10 reps

 


 #4 Cable Rope Hammer Curl: 4 sets × 10 reps

 


#5 Reverse Barbell Curl: 4 sets × 10 reps

 


   #6 Wrist Curl: 4 sets × 10 reps


  #7 Close Hand Incline Push Up : 4 sets × 10 reps

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#8 Cable Rope Push Down: 4 sets × 10 reps

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#9 Seated Dumbbell Overhead Extensions: 4 sets × 10 reps

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  #10 Cable Bar Push Down: 4 sets × 10 reps


 #11  Cable Kickback: 4 sets × 10 reps

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