Biceps and triceps exercises
21 exercises for the arms from the Tonus app. Each comes with an animation that highlights the muscles, step-by-step technique and tips.
Exercise list
Barbell biceps curl
Biceps
Barbell lying extension
Triceps
Barbell preacher curl
Biceps
Barbell standing overhead triceps extension
Triceps
Cable bicep curl
Biceps
Cable overhead extension with rope
Triceps
Cable pushdown
Triceps
Cable triceps kickback
Triceps
Dumbbell concentration curl
Biceps
Dumbbell spider curl
Biceps
Dumbbell triceps kickback
Triceps
Incline dumbbell curl
Biceps
Machine triceps extension
Triceps
Seated dumbbell overhead triceps extension
Triceps
Single-arm cable bicep curl
Biceps
Single-arm dumbbell preacher curl
Biceps
Single-arm dumbbell triceps kickback
Triceps
Single-arm overhead cable triceps extension
Triceps
Standing alternating dumbbell bicep curl
Biceps
Single-arm incline dumbbell triceps extension
Triceps
Incline barbell triceps extension
Triceps
How to train your arms
The biceps bend the elbow and the triceps straighten it. The triceps make up about two thirds of the upper arm, so for bigger arms they matter even more than the biceps.
Arms also work in presses and rows, so they need only a few direct exercises: two or three at the end of a workout, in a moderate rep range, with controlled movement.
Frequently asked questions
How do I grow my biceps faster?
Barbell and dumbbell curls through a full range, 8-12 reps, without swinging. Add weight once every set feels solid.
What is the best triceps exercise?
Skull crushers and overhead extensions stretch the long head, cable pushdowns finish the triceps at the end.
Technique videos and a set log in the app
Point your iPhone camera to download