Go all-out for greater guns with this guide to the most effective arm builders
What are the best bicep and tricep exercises according to science? If you’re trying to build your arms up, you should probably start by prioritising compound exercises. Lifts such as pull-ups and barbell rows will build your biceps, and the bench press and dips will test your triceps.
However, you’ll still need a solid basis of other exercises to work from, including bodyweight and isolation movements. All exercises mentioned in this guide were proven by an EMG scan to recruit the most muscle.
EMG (electromyography) assesses how much electrical activity a muscle produces when placed under the stress of an exercise.
These are the best bicep and tricep exercises – as proven by science:
The best tricep exercises
The tricep muscle is made up of three heads (hence ‘tri’) and actually makes up two-thirds of your upper arm. For that reason, tricep training should arguably take precedence.
Tricep Kickbacks
- Your torso should almost be parallel to the floor
- Grip a dumbbell with one hand and press that arm in against your side
- Take a 90 degree bend in the elbows
- Then straighten your arm until it is parallel with the floor
- Hold the stretch for 1-2 seconds and then lower the dumbbell back to the start position
- These can also be done on cables
Overhead Extension
https://www.instagram.com/p/BDhB1hvoh9r/?hl=en&tagged=makeemtellyou
- These can be performed seated with a dumbbell or using a rope attachment like The Rock does
- The dumbbell version is fine, as is the cable supported rope version
- All heads of the tricep feel it from this angle, but the long head will experience the most activation
- The trick is to keep your elbows tucked in as close as possible to your ears. Flaring out takes the stress off the tricep
Diamond Push-Ups
- This variation of the press-up was found to stimulate the most muscle
- Take up a normal press-up position, but instead of having your hands shoulder-width apart, place them just a few inches apart in a diamond position
- While keeping your abs engaged and your back straight, lower your body by bending at the elbows
- Pause and hold for 1-2 seconds when your chest is brushing the back of your hands
The best bicep exercises
Your biceps are comprised of two heads – hence ‘bi’ – the long and short heads. Beneath the bicep you will find the brachialis, a smaller muscle that adds to the width and thickness of the upper arm.
You’ll need to work from a variety of joint angles to get the most out of your bicep training.
Preacher Curls
- These are most effective for stimulating the bicep muscle at the bottom part of the curl
- With your arms planted firmly into the pad, curl the bar or attachment up towards your shoulders
- Pause at the top for 1-2 seconds, squeezing the bicep muscle while doing so
- Slowly lower to the beginning
Seated Incline Curls
- Exercise physiologist Dr. Jim Stoppani demonstrates the incline curl above
- This is best for your bis in the mid-range portion of the lift
- Allow your arms to first hang down by your sides
- Using an underhand grip on the dumbbells, curl up to form a 90 degree angle
- Again, squeeze the bicep at the top and then lower
Standing Bicep Curl
- With a slight bend in your knees, take a pair of dumbbells with an underhand grip
- Curl the dumbbell up while keeping your arm pressed in to your side
- Form a right angle and squeeze the bicep muscle at the top
- This variation of the curl is best for the top portion of the bicep muscle
How often should you train biceps and triceps?
Allow your arms ample recovery time in between workouts. They are relatively small muscles when compared to your chest and back so you’ll need to programme these bicep and tricep exercises carefully.
Creating your own training plan is not too difficult a task. Read our guide on building your own workout routine here.
Read more health and fitness content from JOE:
- Five ways to spot a bad personal trainer
- Man gains 36kg then loses it all again to inspire his overweight dad
- Not getting results in the gym? It could be the music you’re listening to
- Exercise is as good as drugs for lowering blood pressure and body fat, studies say
- The Rock’s main training method for maximum muscle gain
