Welcome
to the Awais World Fitness website today, I'm gonna be taking you through a quick
and super effective bicep and tricep workout that you can do from the
convenience of your own home just using a pair of dumbbells. If you don't have
a pair of dumbbells, don't worry. You can always find something to lift around
your house, like two jugs of water. Giving us a well-rounded and complete bicep and
tricep workout routine. Now, we start off with the first exercise for our biceps, emphasizing our brachialis, the short and long head of our bicep.
Bicep Curls
We're
gonna be getting into 21s with a pronated curl. So go ahead and pick up your
dumbbells. These are super effective as they work every range of motion. We're
gonna start off going full range of motion, all the way up, all the way down.
Seven. You want a big chest. Six. Seven. All right now we're gonna go all the
way up, and halfway down. Last one. All right, now all the way down and halfway
up, seven. One. Last one. All right. Great little pump in the arms, that's one
of my favourite exercises for the bicep.
Supinated Curls
Now,
ready to move into the next bicep exercise. That's gonna be supinated curls
with your back against the wall. Emphasizing our short and our long heads.
We're gonna be putting our backs against the wall to make sure that we're not
using any momentum, and we're using perfect form and pure strength. So from right here, we're gonna
curl all the way up, come all the way back down. Let's go for 15 reps. Last
ones. Three, two, one. Ah, let's just hit one for good luck. Sheesh! All right,
flying through this routine.
Hammer Curls
Moving
on to the next exercise, we have hammer curls. Emphasizing our brachialis
and the long head of our biceps. Give our arms a break, go ahead and pick them
back up. Now I'm gonna put my back against the wall again to ensure that I'm
using no momentum, not swinging at all. Here we go, we're gonna go all the way
up, all the way back down, 12 reps. Keep your core tight. Three more let's go.
Three. Two. Last one, squeeze. As you can see, I'm not rushing the dissension,
working on the negative as well. Whew, let's give our arms a break. We're down to
the last bicep exercise.
Single Arm Curls
That's
gonna be a single arm bent over curls. Now this exercise is gonna emphasize our brachialis, the short and long head of our bicep. And as you can see, we're
working a lot of angles as well as different hand positions to work our biceps.
Doing that is gonna give us the most results and strength. So we're gonna do
one arm at a time, 10 reps each. We're gonna bend over, keep your back
straight, and you want to curl straight to your head. 10 reps. Don't rush it.
Two more. Nine, last one. 10, squeeze. All right, switch the arm. Keep your
back straight, and curl right to the head. Two more. Nine, last one, squeeze. All
right. Whew, my biceps are on fire right now. Now we're officially halfway.
It's time to move on to our triceps.
Kickbacks
The first tricep exercise we're gonna get into is gonna be kickbacks, emphasizing our lateral head while also engaging our long head, and the medial head of our triceps as well. So if you need to go ahead and take a second to catch your breath, breathe in through your nose, out through your mouth. Pick up your dumbbells, ready to get started. You want your feet shoulder-width apart, big chest, and shoulder blades back. You're gonna lean forward, and from the elbows, you're gonna extend your arms. We're gonna go for 12 reps. Last one.All right, flying through this routine.
Cross Tricep Extensions
Next, we're gonna get into one of my favourite tricep exercises that you can do with a
dumbbell that engages all three of your tricep heads, your long, medial, and
lateral, that's gonna be cross tricep extensions. You can do this on the ground
as a callisthenics exercise if you don't have dumbbells, but I like doing this
move with dumbbells and a single arm. So I'm gonna lay down. My arm is gonna go
across and I'm gonna completely extend. 12 reps. Last one. All right, switch it
up. Two more. Last one. Now I love that exercise because there's not many
tricep exercises
Bench Tips
where you're actually using your triceps from this position. Now we're down to the last tricep exercise. That's gonna be some good old-fashioned bench dips. We're gonna be going for 20 repetitions. I want you to burn out and give it everything you got. So we're gonna get to the surface. Get your feet out, bring your hips up, come all the way down, all the way back up. Don't rush it. Keep that time on attention. Full extension. Five more reps. All the way down. Make these last ones count. Last one, all the way down, stretch, come all the way up. Whew, there we have it.
Cool-Down (5-10 minutes):
Finish your workout with light stretching to increase flexibility and reduce muscle soreness. Stretch your biceps and triceps by holding gentle stretches for each muscle group.
So congratulations to everyone who got through this routine with me. If you enjoyed the article, please smash that like button.
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