Triple-Threat Arm Workout: The Ultimate Biceps and Triceps Circuit
This intense arms workout combines barbell, dumbbell, and cable exercises for maximum biceps and triceps gains in minimal time. Perfect for quick, effective arm development.
Equipment Needed:
- Barbell or EZ-bar
- Two dumbbells
- Cable stack with rope handle (or resistance band)
Workout Structure:
- Perform two trisets (3 biceps exercises + 3 triceps exercises)
- Complete 2-3 rounds total
- Rest 90 seconds between trisets
- Total workout time: 25 minutes
Barbell Curl:
- Use preferred bar grip (straight or EZ)
- Squeeze bar firmly
- Control the negative
- Explosive positive motion
Man performing bicep curl exercise
Alternating Biceps Curl:
- Rotate pinky toward shoulder during lift
- Avoid momentum
- Control descent
Woman doing dumbbell biceps workout
Cable Rope Hammer Curl:
- Keep elbows fixed
- Split rope at peak contraction
- Pause at bottom stretch
Man performing cable tricep exercise
EZ-Bar Skullcrusher:
- Maintain vertical upper arms
- Floor variation acceptable
- Adjust grip width for comfort
Man performing bicep curl exercise
Single-Arm Triceps Kick-Back:
- Cable alternative available
- Maintain strict form
- One-second pauses at extremes
Woman doing tricep extension workout
Low Cable Overhead Triceps Extension:
- Push toward ceiling
- Split rope at peak
- Respect natural range of motion
Man performing overhead tricep extension
Important Notes:
- Perform once weekly maximum
- Beginners: stick to 2 rounds
- Advanced: attempt 3 rounds
- Focus on mind-muscle connection
- Maintain strict form throughout
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