Joining biceps and triceps, the flexion of one muscle becomes the extension of the other. This means that none of the groups rests completely during this workout, making it a brutal burn that is worth fighting for. By switching between biceps and triceps movements, you can also maintain your heart rate while offering active rest for a more complete weight session.

Biceps Exercise: Barbell Curl
Stand with your feet shoulder-width apart. Using a handshake, place your hands hip-width apart on a bar and hold it directly in front of your thighs with your arms. Bend your elbows and raise the bar to your chest. Lower. 10 repetitions, 2 sets.

Tricep Exercise: Aerial Extension
Hold a dumbbell in each hand, sit on a bench, knees bent, feet flat on the floor. Increase the weight directly above the chest, arms straight, palms facing inwards. Bend your elbows and lower the weights back and over your head. Extend your arms and bring them back over your chest. 8-10 repetitions, 3 sets.

Tricep exercise: dumbbell pull back
Stand with feet hip-width apart, knee slightly bent. Hinge forward at the waist 45 degrees, keep your back straight. Holding a dumbbell in each hand, bend your elbows and bring the weight to your chest, palms facing inward. Keep your elbows close to your sides, extend your arms and stretch the weights behind you. Bend your elbows to return to the starting position. 10 repetitions, 2 sets.

Biceps Exercise: Chin
This movement may be best known for creating stronger chest muscles, the back and core (and you), but the chin (palm facing you) is also a great way to increase strength in your biceps. . Start by hanging from the bar, hands shoulder-width apart (hint: closed hands = greater bicep load; wider hands = more back muscles). Bend your elbows and raise your chin above the bar. Return to hanging. 6-8 repetitions, 3 sets.

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