The 4 Most Effective Bicep & Triceps Workouts

The Dumbbell Workouts is the Most Best Strengthening Exercise for your body. Men and Women both can do this. When you start doing Dumbbell Exercise Select according to your Weights. 

These dumbbells Workout Helps to Upper Body, Lower Body, Core and Strengthening. In this Article, We Can see only Bicep and Triceps. Later, We can see next Workouts in next posts. Lifting Dumbbells is very useful for your body. You should do this in weekly 2 or 3 days for Strengthening. 

It also Improves your Sleeping Level, Blood Circulation, Mind Relaxation, Observation, Burns fat and Build Muscles. Here are the 4 Most Effective Bicep & Tricep Workouts. 

If you are the Beginner do each workout 10 reps 4 sets or If you are the Intermediate and advanced do 12 to 15 reps 4 sets.  

1. Bicep Curl

The Single joint Exercise for Building Bigger and Stronger Biceps. It will target your Bicep and easy Exercise. I will explain step by step,

Step 1: Be Strong with your base feet and your elbow, arms should be loose.

Step 2:  Start your hands with a mutual position.

Step 3: Both Dumbbells together comes up slowly squeeze and down. 

Step 4: When both the hands up Breath in and hands down Breath out.

Step 5: While doing this always keep control.

2. Hammer Curl

It is also called a Neutral grip bicep curl. It will target your Upper arm and Lower arm. Hammer curl improves Grip Strength. How to do is,

Step 1: Keep your hands aside and Comfortable base.

Step 2: Take the Dumbbell Straight up and come across your body.

Step 3: Be with controlled movement squeeze and come back down.

Step 4: When you come upkeep breath out and when it down breath in.

3. Tricep Extension

Tricep Extension target your back of the upper arm. This Exercise you can do Standing or Seated overhead or Lying Tricep Extension. 
Here I will tell you about Standing Tricep Extension,

Step 1: Take a Good Balance on your Feet.

Step 2: Keep your hands behind your head with Dumbbell.

Step 3: Stretch your muscle up and squeeze then down.

Step 4: If you are doing against the Gravity you have to breath out and come down breath in.

Step 5: If you complete one hand do the other hand also.

4. Kick Back

Kick Back Exercise is an easy and well-known one. It will target the Tricep Muscle. It Improves tricep strength, Stability to your Shoulder, arms and improves Flexibility. While Building muscle strength helps to support bone health. It can do Standing or Bench. 
I will explain bench kickback,  

Step 1: Keep your upper arm in 90 degrees parallel with the floor. 

Step 2: Simply extend your elbow out with full extension and bring back and keep your spinal straight

Step 3: Every Dumbbell exercise should be controlled and squeeze in every extension.

These are the typical Bicep & Tricep Exercises. You can do these in your home also with dumbbells. After one by one will see next posts. 

Try to keep your muscles strong. I hope you will like it.