What are the biceps and triceps?
The upper arm is made up of two major muscle groups — the biceps and triceps. The bicep is the smaller of the two muscles but often receives more attention in the gym. The triceps muscles consist of 3 heads – the long head, the medial head, and the lateral head. This group of muscles originates near the scapular and attaches at the back of the arm near the elbow joint. If you are wanting to increase arm mass, then it is definitely worth including tricep exercises in your workouts. Triceps make up almost two-thirds of your arm size, so dedicating some effort here will make all the difference to arms size.
How to build the biceps mass.
Fitness gantry Rope Curls
Seated dumbbell biceps
Inclined plate dumbbell biceps
Curved barbell curls
Standing Hammer Dumbbell Curls
Priest Bench Rope Curl
Priest bench dumbbell curls
Swiss barbell curls
Seated elbow to knee dumbbell curls
How to build the triceps mass.
Sitting posture behind-the-neck dumbbell arm curls
The bench is propped up and down
Incline plate frontal barbell curl
Flat frontal bend barbell curls
Narrow distance double bar
Sitting down pressure
Standing dumbbell arm curl
Narrow Grip Bench Press
Prone dumbbell arm curls
Rope down pressure
Lying forehead dumbbell arm curls
Seated apparatus downward pressure
Sitting bent bar posterior neck arm extension
The biceps and triceps training movements are basically here, you can choose 3-4 movements for training, a set of movements after a month or two, you can consider changing the action, go to the gym to start!