The best exercises of BICEPS and TRICEPS to take Mass

The best exercises of BICEPS and TRICEPS to take Mass

The best arm exercises?

If there is one area that muscu addicts love to do, these are the exercises for the arms. You're probably wondering what the best arm exercises are ... but before you rush straight to the biceps curls, it's important to remember that the triceps are actually two-thirds of your arm.

We will distribute the muscles you should target and provide you with the 6 best arm exercises that will help you gain mass.

What are the biceps?

The upper arm is composed of two major muscle groups: the biceps and the triceps. The biceps is the smaller of the two muscles, but often receives more attention from the practitioners.

Larry Scott and Arnold Schwarzenegger, bodybuilding icons, introduced big biceps in the '60s and' 70s.

How to build muscle mass at the biceps
To build the mass of your biceps, you need a combination of compound movements and isolation movements, using heavyweights to get the best number of quality repetitions (before your form and technique start to degrade). It is important to choose the right exercises, which target all portions of the biceps when looking to develop muscle mass.



Exercise 1: Tight grips
Now we know what you think, pull ups are an exercise for the back, right?
But in fact, but it's a compound exercise that also works your arms and especially your biceps. A close hand grip allows you to use a large amount of load (weight) and a great freedom of movement. This uses a large amount of muscle fibers, which means more muscle growth.

Exercise 2: Hammer Curls
Hammer curls look like biceps curls with a slight variation. Instead of the upward-facing palms (supination), they are facing inward to face each other (called the neutral grip). This involves the powerful muscles of the forearm, allowing you to lift more weight.

Exercise 3: The curl / curl preacher 
This exercise was made famous by Larry Scott, the former Mr. Olympia, with whom he developed a 50 cm arm circumference. In the middle, the exercise is known as curl Larry Scott

This is an effective exercise to isolate the biceps and reduce the intake of the hips. It also blocks the elbows in a fixed position that can give a great stretch to the biceps. Exercise is most often done with an EZ bar, although a straight bar, a dumbbell or a cable can also be used.

What are the triceps?

If you want to increase the mass of the arm, then it's really worth to include triceps exercises in your workouts. Triceps are almost two-thirds the size of your arm. So spend some effort on the size of your arm.

The triceps muscles consist of 3 heads: the long head, the medial head and the lateral head. This group of muscles originates near the scapular and attaches to the back of the arm near the elbow joint.

Exercise 1: Extension dumbbell or skull-crusher
Many exercises, such as the pump or bench press, make the triceps a secondary muscle, but the dumbbell's extension over the head puts it firmly in the spotlight.

You can extend the triceps standing, sitting or lying down and flat, tilted or down.

Do not put too much load, because it is essential to go in a full range to work the triceps. Having difficulties with a heavy dumbbell can have an impact on your shape and possibly cause injury.

Exercise 2: The dips on the bench
Dips are one of the most effective exercises for activating the triceps muscles - the long serving, the vast internal, and the vast external.

This is the ideal exercise to develop body mass on the arms, whether done on a bench or using a dips machine. The fact that it is realized at body weight does not mean that it is an easy exercise.

Exercise 3: Tricep extensions
Triceps extensions or pushdowns are one of the best exercises for developing triceps mass, strengthening the three muscles responsible for arm extension and straightening.

Message to remember

If you want to develop muscle mass in your arms, you will need to devote a considerable amount of your training time to their growth. A mixture of compound exercises and isolation is a good idea to target all areas of the muscle, our selection of the best arm exercises include these different types

Incorporate some exercises of biceps and triceps to help you develop your arms.


Focus on good shape, full range of motion and add as much weight as possible over time.