6 Solid Exercises for a Biceps and Triceps Gym Workout

Your biceps and triceps work as an integrated system throughout virtually every upper-body movement. When you perform a bench press, your triceps fire as primary movers, and during pull-ups, your biceps engage significantly.

Due to the interconnected relationship, a biceps and triceps gym workout demands smart programming.

The key lies in understanding how these muscles function and how your nervous system coordinates their activation patterns. Research has shown that strategic muscle pairing can enhance both strength development and training efficiency while reducing the risk of overuse injuries.

In this article, we share 6 solid exercises to do during a biceps and triceps gym workout.

We break down the anatomy, optimal pairings, and specific exercises that will transform your arm training from random movements into a systematic approach for building functional strength and size.

What Can I Combine Bicep Workouts With?

The biceps brachii consists of two heads – long and short – that work together to flex the elbow and assist in shoulder flexion (1). Understanding this anatomy guides smart exercise pairing decisions that maximize training efficiency.

Your biceps function as elbow flexors and supinators, which means they bend your arm and rotate your forearm. They also assist in shoulder flexion (2), particularly during pulling movements. This multi-joint involvement makes them natural partners for back training, as both muscle groups activate during rowing and pulling patterns.

Effective bicep pairing options include:

• Back muscles during pull-focused sessions
• Triceps for complete arm development
• Chest and shoulders in upper-body circuits
• Forearms for comprehensive grip strength

The biceps respond well to both heavy compound movements and targeted isolation work. During back training, your biceps work as synergists in exercises such as rows and pull-ups. This pre-fatigue can actually enhance the effectiveness of subsequent isolation exercises by improving mind-muscle connection and neuromuscular activation.

Consider your training split when planning bicep pairings. In an upper/lower split, biceps naturally fit with other upper-body muscles, while for push/pull splits, they pair perfectly with back and rear deltoids. The key is to ensure adequate recovery between sessions that heavily tax the same muscle groups.

Neurologically, your biceps share nerve pathways with other flexor muscles (3). This connection means that training them alongside complementary movement patterns can enhance overall coordination and strength development through improved intermuscular coordination.

Read more: Calisthenics Forearm Workouts: The Best Bodyweight Exercises for Bigger and Stronger Forearms

Can I Do Bicep and Tricep Exercises Together?

Training biceps and triceps together represents one of the most effective muscle pairings in strength training. These muscles function as antagonists – when one contracts, the other relaxes – which creates an ideal environment for superset training and enhanced recovery.

The triceps brachii contains three heads: long, lateral, and medial. Together, they extend the elbow and assist in shoulder extension and adduction (4). This makes them the functional opposite of your biceps, which is why they pair so effectively during training sessions.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Physiological benefits of bicep-tricep pairing:

• Enhanced blood flow through reciprocal muscle activation
• Improved training efficiency through antagonist supersets
• Balanced strength development prevents muscle imbalances
• Reduced risk of overuse injuries through varied movement patterns

During upper/lower training splits, both muscle groups naturally fall into upper-body sessions. This practical consideration makes them convenient training partners that fit well into most programming approaches.

The nervous system benefits from this pairing through a phenomenon that is called reciprocal inhibition (5). When your biceps contract during a curl, your nervous system automatically relaxes the triceps. This neurological relationship can be leveraged to enhance performance and recovery between exercises.

Blood flow patterns also support this pairing. As one muscle group works, blood pools in the area. When you switch to the antagonist muscle, circulation improves, which potentially enhances nutrient delivery and waste removal. This can lead to better performance and reduced fatigue throughout your session.

Research supports antagonist training for both strength and hypertrophy outcomes. Studies have shown that alternating between opposing muscle groups can maintain performance levels better than traditional straight-set approaches while reducing total training time (6).

What’s the Best Biceps and Triceps Workout for the Gym?

This scientifically-designed workout targets both muscle groups through varied movement patterns and loading schemes. The program emphasizes progressive overload while maintaining proper recovery intervals for optimal adaptation.

Complete Biceps and Triceps Workout:

• Close-grip bench press: 4 sets × 6-8 reps, 2-3 minutes rest
• Barbell bicep curls: 4 sets × 8-10 reps, 90 seconds rest
• Tricep dips: 3 sets × 10-12 reps, 90 seconds rest
• Hammer curls: 3 sets × 10-12 reps, 60 seconds rest
• Overhead tricep extension: 3 sets × 12-15 reps, 60 seconds rest
• Cable bicep curls: 3 sets × 12-15 reps, 45 seconds rest

This program follows periodization principles, starting with heavier compound movements and progressing to lighter isolation exercises. The rep ranges and rest periods are designed to target different energy systems and adaptation mechanisms.

Close-Grip Bench Press

The close-grip bench press serves as your primary tricep mass builder while engaging stabilizing muscles throughout your upper body. This compound movement allows for heavy loading and significant strength development.

Biomechanics: Your triceps function as primary movers while the chest and anterior deltoids provide assistance. The narrow grip shifts emphasis from chest to triceps while maintaining the ability to handle substantial loads.

Execution steps:

1. Position yourself flat on the bench with your feet firmly planted.
2. Grip the barbell with your hands approximately 12-16 inches apart.
3. Lower the bar to your lower chest with a controlled tempo.
4. Press through your palms, extending your elbows fully.
5. Maintain a tight core and retracted shoulder blades throughout.
6. Focus on tricep contraction during the concentric phase.

Barbell Bicep Curls

Standing barbell curls target both heads of the biceps while challenging your core stability and grip strength. This fundamental movement allows for progressive overload and significant muscle development.

Biomechanics: The biceps brachii acts as the primary mover with assistance from the brachialis and brachioradialis. The standing position engages your core and requires full-body stability.

Execution steps:

1. Stand with your feet hip-width apart, holding a barbell with a supinated grip.
2. Keep your elbows positioned at your sides throughout the movement.
3. Engage your core to prevent swaying or momentum.
4. Curl the weight up by flexing your elbows, not your wrists.
5. Squeeze both biceps at the top position for maximum contraction.
6. Lower with control, maintaining tension throughout the eccentric (lowering) phase.

Tricep Dips

Tricep dips provide a bodyweight option that challenges your triceps through a full range of motion while engaging your core and shoulders for stability.

Biomechanics: Your triceps work against your body’s weight through shoulder extension and elbow extension. The position emphasizes the long head of the triceps due to the shoulder angle.

Execution steps:

1. Position your hands on parallel bars or a bench edge, supporting your body weight.
2. Lower your body by bending your elbows until your shoulders drop below your elbows.
3. Keep your torso upright and your legs positioned for balance.
4. Press through your palms to extend your elbows and return to the start.
5. Maintain control throughout both the concentric and eccentric phases.
6. Focus on tricep engagement rather than momentum.

Hammer Curls

Hammer curls target the brachialis and brachioradialis while providing a different stimulus to your biceps. This variation helps build arm thickness and grip strength simultaneously.

Biomechanics: The neutral grip position shifts emphasis to the brachialis, which lies underneath the biceps. This creates fuller arm development and enhanced grip strength.

Execution steps:

1. Stand with dumbbells using a neutral grip, your arms at your sides.
2. Keep your elbows stationary throughout the entire movement.
3. Curl the weights up by flexing your elbows, maintaining a neutral wrist position.
4. Squeeze the working muscles at the top of each repetition.
5. Lower with control, feeling the stretch in your forearms.
6. Alternate arms or work both simultaneously based on your preference.

Overhead Tricep Extension

The overhead position targets the long head of the triceps while challenging shoulder stability and core engagement. This exercise provides a unique stimulus for complete tricep development.

Biomechanics: With your arms overhead, the long head of the triceps works through its full range of motion. This position maximizes the stretch and contraction of this important muscle fiber.

Execution steps:

1. Sit or stand holding a dumbbell with both of your hands overhead.
2. Keep your elbows pointing forward and positioned close to your head.
3. Lower the weight behind your head by bending only your elbows.
4. Feel the stretch in your triceps at the bottom position.
5. Extend your elbows to return the weight to the starting position.
6. Maintain core stability and avoid arching your back excessively.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Cable Bicep Curls

Cable bicep curls provide constant tension throughout the range of motion while allowing for precise resistance adjustments. This exercise serves as an excellent finishing movement.

Biomechanics: The cable system maintains consistent resistance through the entire movement arc, providing a unique stimulus compared to free weights. This constant tension enhances muscle activation.

Execution steps:

1. Stand facing the cable machine with the appropriate weight selected.
2. Grab the handle with a supinated grip, your arms extended.
3. Keep your elbows positioned at your sides throughout the movement.
4. Curl the handle up by flexing your biceps, not your wrists.
5. Hold the peak contraction briefly before lowering with control.
6. Maintain tension throughout the entire range of motion.

For those who are interested in expanding their tricep training options, explore how to work out triceps with dumbbells for additional exercise variations.

Read more: How to Make Your Forearms Bigger: Effective Forearm Workouts

How Long Should a Bicep and Tricep Workout Be?

The optimal training duration for biceps and triceps is dependent on your training experience, intensity level, and recovery capacity. Research has suggested that effective arm training can be accomplished in 45-75 minutes when structured properly. 

Training duration guidelines:

• Beginners: 30-45 minutes focusing on basic movement patterns
• Intermediate: 45-60 minutes with moderate volume and intensity
• Advanced: 60-75 minutes incorporating advanced techniques and higher volume

The key factor isn’t just time spent training, but the quality of that training time. For example, research has shown that focus and mind-muscle connection significantly impact training outcomes (7, 8). Shorter, more focused sessions often produce better results than longer, unfocused workouts.

Your nervous system’s ability to maintain high-quality contractions diminishes after approximately 60-90 minutes of intense training. This neurological fatigue can compromise form and reduce training effectiveness while increasing the risk of injury (9, 10).

Factors influencing optimal duration:

• Training intensity and load selection
• Rest periods between sets and exercises
• Number of exercises and total volume
• Individual recovery capacity and training experience
• Sleep quality and nutritional status

Consider that muscle protein synthesis remains elevated for 24-48 hours post-training. This means workout frequency may be more important than individual session duration for maximizing long-term adaptations.

The biceps and triceps are relatively small muscle groups that don’t require the same training volume as larger muscles such as the legs or back. Efficient programming can target these muscles effectively within a reasonable timeframe while allowing adequate recovery.

For bodyweight alternatives to gym training, check out these calisthenics exercises for biceps that can be performed anywhere.

Frequently Asked Questions

• Which muscle groups are best to train together?

Muscle groups that work synergistically or as antagonists pair most effectively. Examples include chest with triceps, back with biceps, and shoulders with arms. This approach maximizes training efficiency while supporting the natural movement patterns your body uses during daily activities and sports (11).

The nervous system coordinates these muscle groups together during compound movements, which makes combined training neurologically efficient. Research has shown that training complementary muscles together can enhance overall strength development through improved intermuscular coordination (12).

• Should I train triceps or biceps first?

Train the muscle group that is aligned with your primary goals first when energy levels are highest. If building pressing strength is your focus, prioritize triceps. For pulling strength development, start with the biceps. Generally, larger muscle groups or weaker areas should receive priority in your training session (13).

Pre-fatigue effects can actually benefit the secondary muscle group by improving mind-muscle connection and activation patterns (14). However, if maximum strength development is your goal, you should train the priority muscle group when neurological capacity is at its peak.

• How many exercises should I perform per muscle group?

Perform 2-4 exercises per muscle group depending on your training experience and session focus. Beginners benefit from 1-2 compound movements, while advanced trainees may include 3-4 exercises that target different angles and rep ranges. Quality of execution matters more than quantity of exercises.

Research has suggested that training volume (total sets per week) matters more than the number of exercises performed (15). Focus on progressive overload and proper technique rather than accumulating excessive exercise variety in single sessions.

• What should you hit at the gym each day?

You should structure your training around movement patterns rather than isolated muscle groups. Push days include chest, shoulders, and triceps. Pull days feature back and biceps. Leg days target lower-body muscles. This approach ensures balanced development while optimizing recovery between sessions.

Your training frequency should match your recovery capacity and lifestyle demands. Most individuals benefit from 3-4 training days per week, which will allow for adequate recovery while maintaining consistent stimulus for adaptation.

For comprehensive arm development using bodyweight methods, explore these calisthenics arm workouts that complement your gym training.

The Bottom Line

The six exercises that are outlined in this guide provide a comprehensive foundation for arm muscle development. As your strength and experience progress, you can modify loading parameters, exercise variations, and training frequency to continue challenging your muscular and nervous systems. Focus on progressive overload, consistency, proper form, and adequate recovery rather than pursuing complex training methods that may compromise these fundamental principles.