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Hey everyone! In today's video, I'm going to show you the Best bicep and triceps workouts you can do at the gym to build strength and size. Whether you're a beginner or a seasoned lifter, these exercises will help you achieve well-rounded, strong bicep triceps Make sure to like, comment, and subscribe for more fitness tips and workout routines!



Workouts included:
1. **Cable Triceps Push Down**:
Stand in front of a cable machine with a straight bar attached to the high pulley.
Grasp the bar with an overhand grip, hands shoulder-width apart.
Keep your elbows close to your sides and extend your arms downward until they are fully extended.
Pause briefly, then slowly return to the starting position.
Keep your core engaged and avoid using momentum to lift the weight.

2. **Dumbbell Hammer Curls**:
Stand tall with a dumbbell in each hand, palms facing inward (neutral grip).
Keep your elbows close to your sides and your shoulders back.
Curl the dumbbells upward, keeping your palms facing each other throughout the movement.
Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.
Maintain control and avoid swinging the weights.

3. **Triceps Press Down**:
Attach a straight or angled bar to the high pulley of a cable machine.
Stand facing the machine with your feet shoulder-width apart.
Grasp the bar with an overhand grip, hands shoulder-width apart, and elbows close to your sides.
Press the bar downward by extending your elbows until your arms are fully extended.
Hold for a moment, then slowly return to the starting position, maintaining tension on your triceps throughout the movement.

4. **Bench Curl**:
Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down towards the floor.
Keep your elbows locked in position and curl the weights up towards your shoulders.
Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.
Focus on keeping your upper arms stationary throughout the exercise.

5. **Multiple Triceps Dips**:
Position yourself between parallel bars, gripping each bar with your palms facing inward.
Straighten your arms and lift yourself up so your arms are fully extended.
Lower your body by bending your elbows until your upper arms are parallel to the floor.
Push yourself back up to the starting position by straightening your arms, keeping your elbows close to your sides.
Engage your core and avoid swinging your legs during the exercise.

6. **Dumbbell 4 Arms Twist**:
Stand tall with a dumbbell in each hand, palms facing inward.
Lift the dumbbells to shoulder height, elbows bent at 90 degrees.
Slowly rotate your arms outward until your palms are facing the ceiling.
Pause briefly, then rotate your arms back to the starting position.
Keep your core engaged and maintain control throughout the movement.


Tips:
Warm up your bicep and tricep before starting.
Use proper form to avoid injuries.
Start with a weight you can control and gradually increase it.


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