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Your Complete Biceps & Triceps Workout

by Lisa Payne - November 18, 2019

Want to train both biceps and triceps in one epic split workout arm day?

Split workouts train one or two muscle groups in one workout as opposed to serving as a total-body workout. This focuses more on individual muscle groups rather than divide it over multiple muscle groups.

The biceps brachii is a double-headed muscle located on the front of the arm that’s responsible for flexing the elbow and shoulder. Triceps are a three-headed muscle located on the posterior side of the arm that extends the arm. These opposing muscle groups allow you to carry, lift, hold and push.

This complete bicep and tricep workout maximize each muscle group. Make sure to rest 30 seconds to 1-minute in between exercises. 

Biceps 

Alternating Curls

Hold a free weight in each hand at your sides with palms facing your thighs. Curl your right hand up towards your shoulder with the palm facing up. Slowly lower down. Alternate right to left sides.

Hammer Curl

Using free weights, start with arms down by your sides. Curl both arms up but with thumbs pointed towards the shoulder. Lower down with control.

Wide-Grip Curl with a Barbell

Hold a barbell at your thighs with both palms facing up. Separate the hands on the bar wider than shoulder-width. Curl the bar up. 

Narrow-Grip Curl with a Barbell

Place hands closer towards one another on the bar in a narrow grip. Curl up with your elbows tight against your body.

The Complete Biceps & Triceps Workout

Triceps

Kickbacks

Hinge at the waist with your back flat with a free weight in each hand. Bend elbows at a 90-degree angle with arms next to your ribcage. Extend the arms back until they’re straight. Relax the arms back to a 90-degree angle.

Dips

Sit on a bench and place your hands next to your hips with fingertips forward. Lift your hips off the bench and bend the arms, lowering your body down. Push your body back up.

Skull Crusher

Lie on a bench with arms straight up to the ceiling. Hold a set of free weights together. Bend at the elbow so that the weights lower towards but not touching your head. Push back up.

Triceps Extension

Hold the ends of a rope handle with your elbows at your sides. Bend slightly at the waist and straighten the arms.

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Go through these bicep and triceps exercises slowly and with control to safely get the most out of each movement.