Ready to get some nice, shapely arms?! Here is a great workout for your biceps and triceps. I used to not care too much about tricep or back exercises, but they are necessary to achieve that sculpted looked I'm going for.
I've got a pretty good bicep coming along- it doesn't look that pumped unless I'm flexing though.
Image via Katsized
DIPS (triceps)
I put my feet out farther than pictured below, it's more difficult that way.
Image via Women's Health
PUSHDOWNS (triceps)
Image via Nathalie Holmstroms
Image via
Don't be intimidated by the machines. Ask a trainer how to use them if you are unsure. But, they usually have a modular that shows the body part the machine is intended for (blackened out or colored orange) and an illustrated drawing of how to do the exercise.
Some of the machines come with different attachments and you may need to switch them out to get the one you are looking for. At my gym, extra handles/attachments are kept in a specific spot, but sometimes I have to take one off of one machine and move it to the one I'm working on. If I can't reach it, I'll just ask someone for help. Also, I'm careful not to take a weight/attachment that someone is using- just ask first!
They all "clip" on. So, for instance, for TRICEP PUSHDOWNS, if you didn't want to do them with a rope (like the guy is doing in the second photo above) you can unclip it and replace it with a straight bar like in the photo of the woman.
Also, most machines have plates that are weighted 1= 10 pounds, 2=20 pounds, 3=30 pounds, etc. If you need 15 or 25 or 35 pounds, you can add a 5 pound plate. Sometimes I have to look around to find a 5 pound plate- but they are usually hanging on the side of a machine.
Image via Gorecess
INCLINE DUMBBELL CURLS (biceps)
Image via Bodybuilding.com
Image via EliteFTS
Image via Women's Fitness UK
BARBELL CURLS "21" (biceps)
These are my favorite! Use a barbell and follow the guide below.
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