These are some of the best triceps exercises we recommend for building muscle mass in the upper arm. The triceps roughly account for 70% of the upper arms muscle mass.

About the Tricep Group of Muscles

The triceps brachii is the large muscle on the back of the upper arm. This group of muscles (normally referred to as the “triceps”) is responsible for extension of the elbow joint, which basically means the straightening of the arm.

The triceps are a 3 headed muscle that consist of:

• The Lateral Head.
• The Long Head.
• The Medial Head.

Seated Barbell or Dumbbell Triceps Extensions

This is one of the best triceps exercises for stretching the long head of the triceps brachii, but all 3 heads of the muscle are hit.

Execution with a Barbell: 

1. In a seating position, grasp the barbell using an overhand grip and arms vertical, with hands fairly close together. 

2. While inhaling, lower the weight down in an arc behind the head until the triceps are stretched. 

3. Then, using your triceps, bring the barbell back to full extension and exhale. 

Execution with a Dumbbell: 

1. In a seated position, grasp a dumbbell with both hands and hold it behind your neck.

2. While inhaling, extend your forearms until the dumbbell is above your head.

3. Then, return the dumbbell back to original position and and exhale. 

Triceps Extensions Tips

If using a barbell I recommend an E-Z bar for safer execution of this exercise.

To avoid injury, do not arch your lower back and use a bench with support for the lower back where possible.

I will be adding further triceps exercises to this page soon, so please bookmark us or sign up to our newsletter for updates.

These are the best bicep exercises we recommend for building muscle mass in the upper arm.

About the Bicep Group of Muscles

The “biceps brachii” is a muscle located in the upper front part of the arm. The bicep consists of 2 groups of muscle, the “biceps brachii short head”, and the “biceps brachii long head”.

Just inside of the biceps brachi is the brachialis (brachialis anticus), which is a muscle in the upper arm that flexes the elbow joint.

Barbell Curls

The bicep barbell curl is one of the most common of all bodybuilding bicep exercises because is works in developing the bicep muscles through its complete range of motion.

This exercise mainly hits the biceps brachii and brachialis.

To reduced the stress on your wrists an EZ-Bar can be used instead of a straight bar.

Execution:

1. While standing, hold the bar with an underhand grip and shoulder-width apart.

2. Inhale and curl the bar upward by bending your elbows

3. Pause at the top and squeeze your bicep muscle for an extra burn.

4. Lower back the bar slowly to starting position and exhale.

Barbell Curl Tips

Don’t swing your arms to lift the weight as this is “cheating”. To get the most benefit from this exercise you must keep your arms at your side and keep your body straight.

Alternative Bicep Exercises

Pulley curls are an excellent alternative to barbell curls, but works the biceps brachii in more isolation to barbell curls.

For variation in my bicep exercises I will normally alternate between barbell curls with dumbbell curls.

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I’ve had over 3 months to thoroughly study this complete muscle building system and I will let you know exactly what I think of it.

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I also like to make sure the information provided does not focus on trying to sell you every useless muscle building supplement.  Read the rest of this entry