When it comes to building powerful, defined arms, two muscle groups steal the spotlight: the biceps and triceps.  

These aren't just show muscles — they’re the engine behind every lift, pull, and push. Whether you're curling, pressing, or just lifting your morning coffee, your biceps and triceps are working behind the scenes to power your every move. They may be opposites in function, but together they form the foundation of upper body strength, balance, and aesthetics.  

 Snap Fitness’ certified personal trainers have shared their expertise in explaining what these muscles do, why they matter, and how to train them smarter at the gym — not just harder.  

 Arm Anatomy: The Triceps vs. The Biceps

Let’s break down each of these muscles. The triceps and biceps are both considered antagonistic muscles, which contribute to your upper arm functionality. The biceps are located in the front of your upper arm. They are responsible for arm flexing, as well as assisting in shoulder movement, like raising your arms. The triceps are situated on the back of your upper arm and are significantly larger, playing a major role in the overall size and strength of the upper arm. The triceps muscles are responsible for elbow and shoulder extensions.  

Benefits of Biceps and Triceps Exercises  

Biceps and triceps exercises are universally beneficial for every age and experience level. Biceps exercises improve pulling strength, enhance muscle definition, and increase forearm engagement, especially when using variations like hammer curls. On the contrary, triceps exercises such as dips, overhead extensions, and cable pushdowns focus on the back of the arm, which makes up most of your arm’s mass. Strengthening the triceps not only boosts your pushing power—benefiting exercises like bench presses and shoulder presses—but also contributes to healthier, more stable shoulders and elbows. By working to strengthen your biceps and triceps, you can improve functional strength, support your joint health, and boost overall performance in your daily activities.  

If you’re ready to feel stronger and see real results, challenge yourself with this 8-Move Biceps and Triceps Workout at a Snap Fitness gym near you.  

Warm-Up (3 minutes) 

Arm Circles - Start by standing tall, feet hip-width distance apart. Begin by slowly moving your arms forward in large circles for 8 reps. Then, slowly rotate your arms backwards for 8 reps.  

Band Pull-Aparts  

• Grab a resistance band and hold the resistance band in front of you with both hands at shoulder height.  

• Arms should be straight but elbows soft (not locked).  

• Pull your hands apart, stretching the band and squeezing your shoulder blades together. 

• Keep arms parallel to the ground and straight throughout.  

• Pull until the band touches your chest or until your arms form a straight line across.  

• Slowly return to the starting position with control (don’t let the band snap back). Perform 10–15 reps for 2–3 sets.  

The 8-Move Workout  

Structure: Superset A (biceps) → Superset B (triceps) × 3 rounds; 60-second rest between supersets 

Exercise Blocks:  
 
Hammer Curl – Biceps 
Equipment: Dumbbells or free-weights 

Instructions: 

1. For the starting position, stand upright with your feet shoulder-width apart, holding a dumbbell in each hand. 

2. With your arms and hands by your sides, engage your core and bend your elbows as you curl both dumbbells upward toward your shoulders.  

3. Inhale and slowly lower the dumbbells back to the starting position under control. 

4. Maintain tension in your arms and avoid locking your elbows at the bottom. 
   
   *Trainer Tip: When curling upwards, focus on keeping your elbows tucked in and close to your torso—don’t let them drift forward.  

Optional Variations 

• Alternating Hammer Curls – If this movement proves too challenging, instead of lifting both arms simultaneously, you can alternate sides. 

Concentration Curl – Biceps  

Equipment: Bench, exercise ball or sturdy chair, and one dumbbell  

Instructions: 

1. Start by sitting on a bench or chair with your legs spread apart, with your feet flat on the ground.  

2. Hold a dumbbell in one hand with a supinated grip (palm facing up) and lean slightly forward at the hips. 

3. Rest the back of your upper arm (triceps) against your inner thigh and let your arm fully extend toward the floor, the dumbbell hanging naturally. 

4. Slowly curl the dumbbell up toward your shoulder,r keeping your upper arm still. 

5. Focus on squeezing the biceps at the top of the movement. 

6. Hold the top of the curl for 1–2 seconds for max contraction. 

7. Lower the dumbbell back down until your arm is fully extended. 

Cable Curl – Biceps 
Equipment: Cable machine  

Instructions: 

1. Find a cable machine at your local Snap Fitness gym and if needed, adjust it so the cable is attached at the bottom with the sliding adjustment. 

2. Once you’ve set up the cable machine for this movement, stand facing the machine with your feet shoulder-width apart, and knees slightly bent. 

3. Start with arms fully extended, elbows close to your torso, and shoulders relaxed. 

4. Exhale and curl the bar upward toward your shoulders, bending your elbows. 

5. Hold at the top of this movement.  

6. Lower the forearms to the starting position on an inhale. 

Barbell Curl – Biceps 
Equipment: Barbell  

Instructions: 

1. For the starting position, stand upright with your feet shoulder-width apart, and knees slightly bent. 

2. Grip the barbell (underhand) using both hands and let it hang with your arms fully extended and elbows close to your sides.  

3. Maintain a stable stance with your shoulder blades pulled back, and curl the bar upward, bending only at the elbows. 

4. Lift the barbell until it reaches chest or shoulder level, without swinging or using momentum. 

5. Slowly return the bar to the start position. 

   *Trainer Tip: Inhale as you slowly lower the bar back to the starting position in a controlled motion. 

Cable Machine Pushdowns – Triceps  
Equipment: Cable machine  

Instructions: 

1. Depending on the machine, you can adjust the head height and weight for the cable pulley. 

2. Stand hip-width apart and grab the cable machine bar. 

3. Tuck your elbows and keep your arms close to your sides.  

4. Pull the bar downwards until your arms are fully extended. 

5. Keep your back straight, as you return to the starting position. 

   *Trainer Tip: Avoid using too heavy of weights. This can lead to poor form and shoulder engagement. 

Resistance Band Pushdowns - Triceps 
Equipment: Resistance band 

Instructions: 

1. Find a secure object or anchor above your head to secure the resistance band too. 

2. Ensure the band is secure by grabbing the band with both of your hands and stepping back and testing the tension. 

3. Once you have a stable setup, grab the resistance band with both hands and stand hip-width apart. 

4. Tighten your core muscles  

5. Push the band downwards and keep your arms straight. 

6. Return to the starting position. 

Bench Dips – Triceps 
Equipment: Bench, chair, or elevated surface 

Instructions: 

1. For the starting position, position your hands shoulder-width apart behind you on the edge of a bench or another sturdy surface. 

2. Move into an upright position with your arms fully extended to support your weight as you hover above the bench. 

3. Make sure your legs are extended out in front of you.  

4. Slowly lower yourself to the ground and pause.  

5. Push back up to the starting position. 

Optional Variations 

• Triceps Dip with Bent Knees – This modified version is generally easier than standard triceps dips, as bending the knees allows your legs to provide extra support and reduces strain on the shoulder joints. 

• Triceps Dips with Bars or Rings – For more of a challenge, use parallel bars or a set of rings for support as you lift your body. 

Overhead Extensions – Triceps 
Equipment: Dumbbells or free-weights  

Instructions: 

1. Stand upright, legs hip distance apart, with the left foot just slightly behind the right.  

2. You can hold a weight in each hand, or cup one weight with both hands. 

3. Lift the dumbbell straight overhead, keeping your head aligned with your chest, your core engaged, and your shoulders relaxed. 

4. Fully extend both arms, then exhale as you slowly lower the weight behind your head by bending at the elbows.  

5. Keep your chest stacked over your hips and avoid arching your back. 

6. Inhale and reverse the motion once your elbows reach a 90-degree angle or slightly beyond, lifting the dumbbell back to the starting position.  

7. The weight should not touch the back of your head at the lowest point.  

Optional Variations 

• Seated Triceps Extension – This modification allows you to better maintain good form and engage your core with your feet planted firmly on the ground and your knees bent at a 90-degree angle. 

Close-Grip Push-up Finisher – Triceps 
Equipment: Mat 

Instructions: 

1. Start in a high plank position with hands directly under your shoulders.  

2. Bend your elbows straight back, keeping them close to your body. 

3. Lower your chest just above the ground — or all the way down if you can. 

4. Then press through your palms and extend your elbows, keeping your arms close to your sides. 

5. Return to the starting plank position. 

Cool-Down & Stretching  

Overhead Triceps Stretch 

• Stand tall with your feet shoulder-width apart.  

• Raise one arm overhead, then bend the elbow so your hand drops down toward the middle of your back.  

• With your other hand, gently pull the bent elbow toward your head until you feel a stretch along the back of your upper arm (your triceps).  

• Keep your chest lifted and avoid arching your lower back. 

• Hold for 20–30 seconds, then switch arms. 

Biceps Doorway Stretch  

• Stand in a doorway with your side facing the doorframe and extend one arm out to the side at shoulder height, palm facing forward or up. 

• Place your palm and inner arm against the doorframe or wall. 

• Gently rotate your torso away from your extended arm until you feel a stretch in your biceps and shoulder. 

• Keep your arm straight and shoulder down and hold the stretch for 20–30 seconds, then switch arms. 

Common FAQs  

 “Can I train arms twice a week?” 

 Answer: Yes, you can train your arms twice a week. Both muscles recover fairly quickly, so higher-frequency training can accelerate muscle growth. But be cautious not to overwork these muscles; resting in between sessions is still important.  

“Is 8 exercises enough?” 

Answer: Yes, these exercises are designed to specifically target the biceps and triceps, helping to build muscle strength, enhance endurance, and boost metabolism. 

“How long until I see results?” 

Answer: It depends on the training intensity and frequency with which you exercise your arms.  

If you want to learn more about triceps and biceps, connect with a personal trainer at your local Snap Fitness gym! Booking a session with a personal trainer can help you better understand how to target specific muscle groups and choose the exercises that will be most effective in reaching your fitness goals. You can also find and stream additional arm workouts using the Snap App!  

Whether you're aiming to lift heavier, sculpt leaner arms, or simply feel stronger day to day, consistent arm training is a rewarding investment in your fitness journey.