Barbell Bicep Curl: This classic exercise primarily targets the biceps. Stand with a barbell in your hands, palms facing forward, and curl the barbell up towards your chest while keeping your elbows stationary.- Dumbbell Hammer Curl: This variation of the bicep curl targets both the biceps and forearms. Hold dumbbells at your sides with palms facing your body, and curl them up while maintaining a neutral grip.
- EZ-Bar Preacher Curl: By using the preacher bench, this exercise isolates the biceps and helps to maintain strict form. Sit at the preacher bench, place your upper arms on the pad, and curl the EZ-bar upwards.
- Concentration Curls: This exercise effectively isolates the biceps and improves mind-muscle connection. Sit on a bench, hold a dumbbell in one hand, rest your elbow against your inner thigh, and curl the weight towards your shoulder.
- Close-Grip Bench Press: This compound movement primarily targets the triceps but also engages the chest and shoulders. Lie on a flat bench, grasp the barbell with hands shoulder-width apart, and lower the barbell to your chest while keeping your elbows close to your body.
- Tricep Dips: This bodyweight exercise targets the triceps and can be performed using parallel bars or a bench. Position your hands on the bars or bench behind you, lower your body by bending your elbows, and push yourself back up.
- Skull Crushers (Lying Tricep Extensions): This exercise effectively targets the triceps. Lie on a flat bench with a barbell or dumbbells above your chest, lower the weight towards your forehead by bending your elbows, and extend your arms back up.
- Cable Pushdowns: This isolation exercise targets the triceps. Attach a straight or V-shaped bar to a cable machine, grasp the bar with palms facing down, and push it downward until your arms are fully extended.
- Overhead Dumbbell Tricep Extension: This exercise targets the long head of the triceps. Hold a dumbbell with both hands, raise it overhead, and slowly lower it behind your head while keeping your elbows stationary.
- Diamond Push-Ups: This bodyweight exercise targets the triceps and chest. Assume a push-up position, but place your hands close together so that your thumbs and index fingers form a diamond shape. Lower your body while keeping your elbows close to your sides, and push back up.
