Begin on your right side. To row, exhale and squeeze your right shoulder blade into the centerline of your back while bending your elbow to a 90-degree angle, keeping it tucked by your side. Your hand should be just under your pec muscle. Release on an inhalation by straightening your arm back down to the floor. Stand tall with your feet hip-width apart and arms at your sides. Bend at your waist and place your hands on the floor. Walk your hands forward to come into a high plank with your hands flat 1. Perform an overhead triceps extension for a basic way to flex. Pick up a pair of dumbbells that aren’t too heavy for you, then stand up straight. Lift your arms straight up over your head. Then, bend your elbows to lower the dumbbells behind your head. Do 3 sets of up to 12 repetitions for a decent challenge. Wondering what you've seen the best results from: training biceps and triceps with high volume or high weight, but lesser volume. I've been doing arms like this for as long as I can remember: Alternating bicep and tricep exercises. 4-5 exercises each muscle group. Work more compound first, get more concentrated/iso as I go along in the workout. Alternating biceps curl / Seated triceps press; Preacher curl / Single-arm dumbbell triceps extension; Chin-up / Close push-up; Cable rope hammer curl / Cable rope push-down; Mistake 4: Sticking to a Few Repetitive Moves. Technically speaking, there is only one major movement to target the biceps: bending your arm. Pressing both feet into the floor, brace your core as you extend your arms straight up towards the ceiling and pause. Continuing to keep your hands shoulder-width apart, bend your elbows to lower the weight (s) towards your chest back to the starting position. That’s one rep. Repeat for 10 to 12 reps. If you’re 6′ and 160lbs, you’ll never have big arms. You’re too skinny. If you want big arms or a big chest, you need to get big all-over. Eat more to get bigger arms. Follow this rule: take your height in centimeters (sorry, America) and subtract by 100. Your result is your minimum target weight in kilograms. To stretch the biceps fascia, grab a racked barbell from behind and lean forward until you feel the biceps fully stretched. Hold this position for 30 seconds for the first 5 weeks of the program, then 45-60 seconds for the final 5 weeks. For triceps, hold a dumbbell with both hands up and behind your head with your elbows fully bent. Research sponsored by the American Council on Exercise evaluated eight common biceps exercises to determine which ones were most effective. They looked at the following exercises: Cable curl Stand with a dumbbell in each hand, arms at your sides, palms facing in. Keep your back flat and knees slightly bent. Keeping your core braced, raise the weights out to your sides until they reach shoulder height. Lower the weights slowly to the starting position. 6. 8yNN.