The first biceps exercise is a strict curl. It is recommended to choose a challenging weight and place you in the range of 5 to 6 repetitions and move your back against the wall to eliminate momentum. The wall acts as a feedback to prevent extra motivation. You must keep the back of your head, upper back and hips in contact with the wall throughout the process. A total of 3 sets are performed for each exercise.
Next is the slanted version of the waiter curl. We can move the forearm away from it, which sometimes dominates curling, especially when we are tired. All we care about is to lift the top of the dumbbell directly to the ceiling. It is recommended to perform 3 groups, 8 to 12 times in each group.
The last biceps training is the slung hammer curl, performed in 2 or 3 sets of 10 to 12 reps. If your goal is based only on size and aesthetics, not strength, then this is a great way to fill the width of a shirt sleeve.
When exercising the triceps, it is recommended to perform a supine stretch on the EZ barbell, but this is to do more stretch on the long head of the triceps to help recruit the muscle and help the barbell Push to the top of the movement.
Next, the "swing" variant of triceps push down is recommended. The main goal here is to keep the rope perpendicular to the forearm during the entire push down...and put as much tension on the triceps as possible.
Finally, triceps rebound, as a way of developing the size of the area, is done while tilting to again eliminate any momentum or rocking motion from the equation. The key here is to keep the elbows behind the body as much as possible, because what we want to do is to keep the long head in a contracted state. In order to do this, the arms must return to the extended state behind the body.
Want to really exercise your triceps and stretch your arms as much as possible? Cobra push-ups can be used to enhance rebound.
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