Bicep Workouts

Though we have been focused on biceps exercises for your biceps workout, there are other exercises that work out your biceps but are not strictly for the biceps.  As you strengthen your biceps, you will also be working various other muscles as well but you will still feel it in your biceps.  
We will begin by using several triceps workouts to help you to get a nice form for your entire arm.  We will begin by showing various triceps exercises using a cable or machine.

Cable Pushdown

This exercise will work your triceps.  You will want to stand in front of the pulley and use a straight bar.  Your palms will be facing down about six inches away from each other.  You will be using the upper pulley for this routine.

Slowly lower the bar and bring your arm straight down.  Staying in control of the bar, you will bring it back up to under your chin.  Do three sets of fifteen. 

You can vary the exercise by using a curved bar instead of a straight bar.  Keep your upper arms close to your sides and your elbows close to your body as well.  

Pulley Pushout – Only One Arm

The pulley cable system will have a series of bars you can use as well as a triangle attachment.  You will want to use the triangle for this exercise.  You will face away from the machine and hold the triangle in your right hand and your palm will face forward.  You want your right arm to stay close and you will use your left arm to keep it there by holding your right arm by the bicep.  Stand about a yard away from the machine. 

You will now slowly pull the bar forward as if you were slowly punching someone infront of you.  Stop when you have fully extended your arm, making sure you flex your muscle as you do this exercise.  Looking forward, slowly release your arm and bring it back to the starting position.  Perform three sets of fifteen and switch to your left arm. 

Do not jerk the bar or just let your arm go backwards; you will risk injuring yourself.  Make sure you go slow and sure for this triceps workout.  

Incline Cable Triceps Extension

You will use an incline bench as well as the cable machine.  Begin by attaching the bar to the cable that runs from the floor.  Make sure you can lower the bench so it is close to the floor about a foot and a half from the pulley.  Your palms will face down when you grab the bar and your back needs to be flat against the bench.  Your arms need to be straight and at a ninety degree angle to the floor.  

Make sure to keep your upper body still and you will bend your elbows and bring your arms down toward your waist.  Slowly allow your arms to go back up so your arms are once again perpendicular to the floor.  Do three sets of fifteen reps.

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