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Building muscle power in biceps and triceps is one of the latest buzz in the world of fitness these days. Your biceps are the show muscles of your physique as you will most of the flex your biceps.

Biceps and triceps both represent your upper arms and while biceps are the front part of your upper arms between your elbow and shoulder and triceps are the back portion of your upper your arms between your shoulders and arms. When you are aiming to gain muscles on your biceps and triceps, you should not ignore rest of your arms to prevent imbalance. Scroll over to explore 12 exercises that you can follow to get build your guns perfectly : .

1. Spider Curl

1 Image: Source Position yourself at 45 degree on the preacher bench with your torso and stomach pressed against the front side of preacher bench.

Ensure that feet are straight and place your upper arms on the top of the pad. Grab the barbells or dumbbells in palms with supinated grip and begin to lift upwards. Breathe out, squeeze your biceps and hold the contraction for 1 second. Bring back the barbell/dumbbell to starting position and breathe in. Follow 4 sets of 8 to 12 reps. .

2. Incline Curls

2 Image: Source Sit on a incline bench with dumbbells in each hand.

Keep your elbows close to your torso and let your palms face downwards. Contract your biceps at shoulder level and curl the weights forward. Ensure that only your forearms move and the upper arms stay stationary. Hold the contraction for 1 second and slowly return back to starting position. Follow 3 sets of 6 to 8 reps. .

3. Barbell Curls

3 Image: Source Stand straight with a barbell in your palms facing inward and elbows close to your torso.

Keeping your upper arms stationary curl the barbell forward and contract your biceps as you exhale. Continue to move till the barbell is at shoulder level and ensure that your biceps are fully contracted. Hold the position for 1 second and return back to starting position as you inhale.. Follow 3 sets of 8 to 12 reps. .

4. Hammer Curls

4 Image: Source Stand straight with your torso upright with dumbbell in each of your arm.

Keep you torso close to elbows and let palms face your torso. Keeping your upper arm stationary breathe out and curl the weights forwards. Keep your biceps contracted and raise the weights to shoulder level. Hold the contraction for 1 second and breathe in. Return back to starting position and follow 1 to 2 sets of 8 reps. .

5. Reverse Barbell Curl

5 Image: Source Stand straight with your torso upright and hold a barbell at shoulder width.

Keep your elbows close to your torso and palms facing downwards. Keep your upper arms stationary curl up the barbell and contract your biceps as you exhale. Keeping your biceps contracted bring the barbell to shoulder level and hold the contraction for 1 second. Return back to starting position slowly and follow 3 sets of 12 to 15 reps.

6. Seated Barbell Wrist Curl

6 Image: Source Sit on exercise bench with your feet flat on the floor.

Hold a barbell in your hands with your palms facing downwards. Bring your body bit forward and place your forearm on your thighs with your palms facing down. Keep a tight grip and lower the barbell as far as you can as you breathe in. Flex your forearms and curl up the barbell as high as possible. Exhale and hold the contraction 1 second and return back to starting position. Follow 4 sets of 20 to 25 reps.

7. Dumbbell Triceps Extension

7 Image: Source Lie on flat bench with your arms fully extended at 90 degree angle from your torso.

Hold dumbbells in both of your hands. Keep your palms facing in and elbows should be tucked in. Inhale and keeping your arms stationary lower the dumbbells until they reach your ears. Use the weight of your triceps, return back the dumbbells to starting position and repeat. Follow 3 sets of 12 to 15 reps. .

8. Seated Triceps Press

8 Image: Source Sit straight on a bench with a dumbbell in your hands.

Let the resistance of the weights rest on the palms and bring the dumbbell over your head at arm’s length. Make sure your palms are facing inwards. Keep your upper arms close to your head and as you inhale lower the weights and bring them behind your head. Make sure your forearms touch your triceps. Using your triceps raise your arms to starting position. Follow 3 sets of 8 to 10 reps. .

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