Q. I’ve been working out now for a year. I have 15 inch arms. But from the front I cant seem to get my tricepts to
“Stick out” from the side. How do you get your triceps to pop out of your arm so that they look huge even from the
Do dumbbell curls. Stand with your feet shoulder-width apart. Hold dumbbells in either hand at your sides, with your arms fully extended and your palms turned in. Curl the dumbbells to your chest.
Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two. After that, you can increase the weight of the dumbbells.
If you don’t have dumbbells, you can also use kettlebells or barbells.
to Get Bigger Biceps
Do incline dumbbell curls. Sit on a workout chair at a 45-degree incline. Place your feet on the floor and hold the dumbbells at your sides with your arms fully extended. Alternate your hands and curl one dumbbell at a time. Curl until the dumbbell is level with your shoulder and your elbow is totally bent, then slowly lower the dumbbell back to the starting position.
Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two, then add more weight as you get stronger.
You may find that you’ll have to use a lower weight for this exercise than you use for regular dumbbell curls. That’s not an issue; the inclined position makes it more difficult to lift, so your biceps are still getting a great workout.
Image titled Get Big Biceps Step 3
Do concentration curls. Sit on an exercise seat with your feet flat on the ground shoulder-width apart. Lean forward so that your right elbow is touching the inside of your right knee, and your arm is fully extended. Curl the dumbbell toward your chest, keeping your elbow in the same spot.
You can place your opposite hand on your opposite knee for stability.
Do between 6 and 8 reps and 2 sets, then repeat with your left arm.
to Get Bigger Biceps
Do chin-ups. This exercise may be difficult at first, but it’s an excellent way to increase the size of your biceps. Grip a bar with your hands placed shoulder-width apart and your palms facing you. Cross your feet and lift your body until your chin is higher than your hands. Slowly lower your body back to the starting position.
Do between 6 and 8 reps and 2 sets. Increase to 8 – 12 reps and 3 sets once you have gained strength.
To increase the intensity of this exercise, wear a weighted belt. Add more weight as you get stronger over time.
Here are some exercises that affect outer triceps:
Pushdowns with rope, Behind the neck dumbell extensions, Dips, Dumbell kickbacks, One-arm cable pressdowns,
Behind the neck extensions, Lying triceps extensions.
Read more in article Huge Triceps Workout
Standing in front of a cable tower with both hands on the rope, lock your elbows at your sides and press down. Moretti says, “Be sure to go the full range of motion, concentrating on the squeeze in the finish. Another important element to this exercise is to maintain a neutral wrist and spread the rope straight at the bottom of the movement.” There’s no reason to overload the weight here either. Find the amount of resistance that allows for perfect form. Shoot for three sets of 12 to 15 reps. I also recommends a “burn out” set of 25 reps.
Dumbbell-only triceps workout
Bigger arms now!
Close Grip Dips
When you want to blast every muscle fiber in the lateral head, close grip dips are the go-to move. Find a narrow dip station, hold yourself as straight up as possible, slowly dip down and back up. The more straight you are positioned, the more the lateral head will be engaged. If you begin to lean forward, the chest will begin assisting the lift. “The tough part is, don’t let your elbows flare out to the sides, press upwards and lock out those bad boys,” trainer says. Shoot for three sets of 12 to 15 reps.
Get the “horseshoe” look without hurting your elbows.
Hammer Grip Lying Dumbbell French Press
Grab a set of dumbbells and lay back on a flat bench. With palms facing each other and arms straight up, lower the dumbbells down so they end up alongside your head. Keeping your elbows locked and stationary, squeeze and flex your arms straight up, using a locked, neutral wrist. Shoot for three sets of 12 to 15 reps. “Don’t forget, the tricep is comprised of three muscles that need equal attention to develop the complete horseshoe. You can also concentrate on one specific part over another if there is an imbalance or even switch around your grip positioning,” trainer says.