How to best train your biceps and triceps?

Do you lack inspiration to train your arms, both with and without weights? So read on! In this article, you will get tips for various exercises that can strengthen your arms. We focus on both biceps and triceps exercises with and without weights, so you can choose between training in the gym or at home.

How to train your arms

When we talk about arm training, biceps and triceps are two of the most well-known muscle groups. Biceps sit on the front of the upper arm, while triceps sit on the back. By training both muscle groups, you can achieve stronger, more toned and toned arms. You don't have to worry about getting too masculine arms - women in particular will typically find that their arms just get more toned and tight, not big.

Below we give you exercises that cover both biceps and triceps, with and without weights, so you have the option of training at home or in the gym.

Biceps exercises

With weights

Two classic and effective biceps exercises with dumbbells are bicep curls and concentration curls .

• Bicep curls : Take a dumbbell in each hand, stand with your feet hip-width apart. Bend your elbows and bring the weights up to your shoulders, pause briefly, and slowly lower them again. Make sure to keep your elbows close to your body throughout the exercise.

• Concentration curls : Sit on a bench with your legs apart, hold a dumbbell in one hand and rest your elbow against your inner thigh. Slowly raise the weight to your chest, pause briefly, and slowly lower it again. Repeat with both arms.

Without weights

If you want to train without weights, you can use an elastic band or do body weight exercises such as biceps curls with elastic and pull ups .

• Bicep curls with elastic : Place the center of the elastic under your feet and hold the handles in your hands. Bend your arms so that your hands come up to your shoulders, pause briefly, and lower them again. Keep your elbows close to your body throughout the exercise.

• Pull ups : Grasp a bar with both hands and pull yourself up so that your chin reaches over the bar. Then lower yourself down again in a controlled manner. This is a demanding exercise, so it takes patience to master.

Triceps exercises

With weights

Recommended for triceps overhead extension and cable pushdowns , two effective exercises with weights.

• Overhead extension : Sit on a bench and hold a dumbbell with both hands. Bend your elbows and lower the weight behind your head, then extend your arms and raise the weight back up. The exercise can also be performed standing.

• Cable pushdown : Stand by a cable rack with a rope or pole. Holding the handle at your chest with your arms bent at a 90-degree angle, press the weight down until your arms are straight. Then return to starting position.

Without weights

Without weights, you can use body weight exercises such as dips or an elastic to make triceps press .

• Dips : Place your hands on the edge of a chair or bench shoulder-width apart. Extend your body so that only your heels touch the ground and bend your elbows to lower your body. Push yourself back up to the starting position.

• Triceps press with elastic : Place the elastic under your feet and hold the other end with both hands behind your back. Bend the elbows to a 90-degree angle and then extend the arms upwards again.

How many exercises and how often?

For biceps, 1-2 exercises per week are recommended. training, as it is a smaller muscle group.The same applies to triceps – 1-2 exercises are enough to achieve effective results.