This biceps and triceps workout will do just thatin only 10 minutes.
You dont need a long, drawn-out workout to really challenge your arms.
Still, if youreonlyworking your arm muscles, you gotta see to it they dont fatigue too quickly.
Katie Thompson
Thats why this biceps and triceps workout alternates biceps moves with triceps work.
Want to give this biceps and triceps workout a shot?
Heres what you gotta get started.
(I used 5-pounds dumbbells for everything here, and I was really feeling it by the end.)
Curl the dumbbells to your shoulders and bring down to starting position.
This is a regular biceps curl.
Rotate your wrists to hammer grip (palms facing each other).
Curl the dumbbells to your shoulders and bring down to starting position.
This is a biceps hammer curl.
Hold your arms wide at your sides with your elbows pushing in toward your ribs, palms facing up.
Curl the dumbbells to your shoulders and bring down to starting position.
This is a wide-grip biceps curl.
All 3 moves make up 1 rep. Continue for 40 seconds.
Hold a light dumbbell in each hand.
Hold the dumbbells straight up and over your shoulders, palms facing in, keeping your hands shoulder-width apart.
Be careful not to flare at your elbows.
Straighten your arms back out to start position.
This is 1 rep.
Continue for 40 seconds.
Continue the movement with the same arm for 20 seconds.
Then repeat on the other side.
Keep your abs and butt tight to prevent your hips from rocking.
Keeping your elbow in place, straighten your right arm completely, pressing it back in a triceps kickback.
Repeat with your left arm.
This is 1 rep. Continue, alternating sides, for 40 seconds.
With each row, your core has to resist rotating, which fires up those muscles.
Wide-Grip Bicep Curl
Stand with your feet shoulder-width apart.
Perform a wide-grip biceps curl by bending at the elbow.
Bend your elbow to lower the weight back down.
This is 1 rep. Place your hands on the box, fingers toward your body.
Straighten your arms to lift your butt, then bend your elbows to lower yourself without sitting down completely.
Curl the dumbbells to your shoulders.
Now press the weights overhead.
With your arms over your head, press the weights together.
With your elbows locked in place, bend at the elbows to lower the dumbbells behind your head.
Raise your arms back up, straightening them completely at the top.
Keep your upper arms pressed close to your ears.
Slowly reverse the motion to return to start.
Repeat for 40 seconds.
