Top 6 Exercises to Grow Your Biceps and Triceps

Описание: In this video, we’re diving into a powerful 6-exercise routine designed to grow your biceps and triceps for a complete, well-rounded arm transformation. Whether you're training to fill out your sleeves or increase upper-body strength, this workout hits all the angles — using a combination of free weights and cables for maximum growth.

We’re targeting both heads of the biceps and all three heads of the triceps with smart, strategic movements that deliver results.

00:00 Start
00:08 Seated Dumbbell Curl
00:40 Lying Ez Bar Triceps Extension
01:12 Standing EZ Bar Preacher Curl
01:44 High Pulley Overhead Tricep Extension
02:16 Overhead Cable Curl
02:48 Cable Pushdown

Why This Routine Works:
Combines strict curls with constant tension movements for biceps peak and density
Targets all three triceps heads for full-arm thickness
Perfect for natural lifters who want sleeve-stretching size without fancy equipment

✅ Training Guidelines:
Perform 3–4 sets of 10–12 reps per exercise
Rest 60–90 seconds between sets
Prioritize form, squeeze, and time under tension over lifting heavy

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