17 Best Exercises For An Awesome Biceps And Triceps Workout

How to: Lie on your back with your knees bent and feet placed flat on the mat. Hold a dumbbell in each hand and extend your arms upward over your chest, palms facing toward each other. Slowly bend your arms and lower them to your sides until your triceps touch the floor. Your elbows should form a 45 degree angle with your body. Slowly reverse the movement and return to start. That's one rep.

How to: Lie on your back with your knees bent and feet placed flat on the ground. Hold a dumbbell in left hand and extend your arm upward over your chest, palm facing away from you. Slowly bend your arm and lower it to the side until your elbow touches the floor. Your upper arm should form a 45 degree angle with your body. Reverse the movement and return to start. That's one rep.

How to: Lie on your back with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand and extend your arms upward over your chest, palms facing toward each other. Slowly bend your left arm and lower it to the side, until your elbow touches the ground. Your upper arm should form a 45 degree angle with your body. Reverse the movement and return to start. Repeat on the right side. That's one rep.

How to: Place your hands shoulder-width apart on the floor, then extend your legs behind you with your feet about hip-width apart. Your body should form a straight line from head to heels. Keeping your core tight, bend your elbows to lower your body toward the mat. Elbows should be pointing 45 degrees away from your body. Press back to start. That’s one rep.

How to: Assume a pushup position—but with your hands directly under your chest instead of out to your sides. Lower your body, elbows narrow, pointing toward your feet, and biceps close to your body. Then, press back up. That's one rep.

How to: Place your hands shoulder-width apart on the floor, then extend your legs behind you with your feet about hip-width apart. Your body should form a straight line from head to heels. Keeping your core tight, bend your elbows to lower your body all the way down to the floor. At the bottom, allow your torso to rest on the mat as you lift your hands a couple inches off of it. Push back up to high plank. That's one rep.

How to: Lie down on your back with your knees bent and feet planted on the floor. Hold a dumbbell in each hand with your arms reaching toward the ceiling over your chest. Slowly bend at the elbows to bring the weights to your temples; pause, then, with control, bring the dumbbells back overhead. That's one rep.

How to: Stand with your knees bent and lean forward at a 45-degree angle with a dumbbell in each hand. Start with your arms by your sides, bent at 90 degrees, weights at chest. Extend arms and press the dumbbells back. As you straighten your arms, squeeze your triceps. Return to start. That's one rep.

How to: Grip a dumbbell in each hand and lift the weights overhead, arms straight, feet hip-width apart. Keeping your upper arms by your ears and the weights pressed together, bend your elbows to lower the weights slowly behind your head. Pause, then straighten your arms, returning to start. That's one rep.

How to: Sit down with your feet flat on the ground and knees bent. Place two dumbbells just behind your butt and rest one palm on top of each. Your hands should be facing toward you. Keeping your arms straight, hover your butt off the ground. Bend your arms and lower until your butt taps the ground. Push yourself back up to start. That's one rep.

How to: Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend both elbows to bring the dumbbells to your sides. Press one dumbbell back, and as you straighten your arm, squeeze your triceps. Return to start. Repeat on the other side. That's one rep.

How to: Stand with feet slightly wider than your shoulders, toes pointed out at 45 degrees, torso upright. Hold a set of dumbbells in your hands. Inhale as you bend your knees and sink your hips down aiming to get your thighs parallel to the floor, while curling the dumbbells toward your shoulders and squeezing your biceps at the top. Exhale and drive through your heels back to your starting position as you straighten your arms. That’s one rep.

How to: Stand with your feet hip-width apart, holding a dumbbell in each hand. Take a big step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor. At the same time, bend your elbows and bring the weights toward your shoulders. Return to start. That's one rep. Complete all reps on one side before switching to the other.

How to: Hold a pair of dumbbells at your sides, palms facing forward. Keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders, palms facing your body. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

How to: Hold a pair of dumbbells in each hand. Glue your elbows to your sides, but hold your forearms out at a 45-degree angle away from your body. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders, palms facing you. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

How to: Stand with your feet hip-width apart and hold a pair of dumbbells. Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees. At the same time, curl your arms toward your chest, palms facing each other. Push through your left foot to stand, and lower your arms back down. Repeat on the other side. That's one rep.

How to: Stand up straight with a feet hips-width apart holding a pair of dumbbells at your sides, palms facing your frame. Without moving your upper arms, bend your elbows and curl the weights until your arms form a 90-degree angle, palms facing upward. Hold here for 30 seconds, then lower back down. That's one set. This is a great way to end your workout.