Description
Want bigger biceps and thicker triceps? If your arms have stopped growing despite consistent gym training, it may be time to focus on exercise selection, better technique, and targeted training for both muscle groups.
This six-exercise arm workout combines dumbbell curls, preacher curls, cable pushdowns, triceps extensions, and dips to help you develop fuller, stronger-looking arms.
WORKOUT TIMESTAMPS
00:00 – Intro
00:24 – Lying Dumbbell Triceps Extension
00:58 – Single Arm Dumbbell Preacher Curl
01:33 – Cable Pushdown
02:09 – Alternating Dumbbell Hammer Curl
02:45 – Tricep Dip
03:23 – Machine Preacher Curl
WHAT YOU'LL LEARN
* How to train the triceps with lying dumbbell extensions.
* How single-arm preacher curls help you focus on each biceps independently.
* How cable pushdowns target the triceps through controlled elbow extension.
* How hammer curls train the biceps, brachialis, and forearm muscles.
* How triceps dips combine elbow extension with a compound movement.
* How machine preacher curls help you finish your biceps training with strict technique.
For better results, select weights that challenge you without compromising form. Control both the lifting and lowering phases, use a comfortable range of motion, and apply progressive overload as your strength improves.
Whether you're a beginner or an experienced lifter, this workout provides a practical approach to building bigger biceps and thicker triceps.
Train smarter. Build fuller biceps. Develop stronger, thicker triceps.
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Want to complete your upper-body development? Watch our next video for five effective shoulder exercises to build rounder, wider delts!
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