17 Best Exercises For An Awesome Biceps And Triceps Workout

When it comes to toning visible muscles in your arms, the biceps and triceps reign supreme. Focus on these two muscle groups in one kickass workout with the help of moves from Tatiana Lampa, ACSM-certified trainer at FitHouse and SLT and Michelle Marques, ACE-certified personal trainer at Soho Strength Lab. Here, they share 14 different biceps and triceps exercises you should try, stat.

Time: 15 minutes

Equipment: 5–10 pound dumbbells for beginner/intermediate, 12–15 pound for advanced

Good for: biceps and triceps

Instructions: Choose six moves below (a mix of triceps- and biceps-focused exercises). For each one, do three to four sets of 12 reps. Then continue to the next.

1 Dumbbell Floor Press

How to: Lie on your back with your knees bent and feet placed flat on the mat. Hold a dumbbell in each hand and extend your arms upward over your chest, palms facing toward each other. Slowly bend your arms and lower them to your sides until your triceps touch the floor. Your elbows should form a 45 degree angle with your body. Slowly reverse the movement and return to start. That’s one rep.

2 Single-Arm Dumbbell Floor Press

How to: Lie on your back with your knees bent and feet placed flat on the ground. Hold a dumbbell in left hand and extend your arm upward over your chest, palm facing away from you. Slowly bend your arm and lower it to the side until your elbow touches the floor. Your upper arm should form a 45 degree angle with your body. Reverse the movement and return to start. That’s one rep.

3 Alternating Dumbbell Floor Press

How to: Lie on your back with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand and extend your arms upward over your chest, palms facing toward each other. Slowly bend your left arm and lower it to the side, until your elbow touches the ground. Your upper arm should form a 45 degree angle with your body. Reverse the movement and return to start. Repeat on the right side. That’s one rep.

4 Pushup

How to: Place your hands shoulder-width apart on the floor, then extend your legs behind you with your feet about hip-width apart. Your body should form a straight line from head to heels. Keeping your core tight, bend your elbows to lower your body toward the mat. Elbows should be pointing 45 degrees away from your body. Press back to start. That’s one rep.

5 Close-Grip Pushup

How to: Assume a pushup position—but with your hands directly under your chest instead of out to your sides. Lower your body, elbows narrow, pointing toward your feet, and biceps close to your body. Then, press back up. That’s one rep.