Fitness, Workouts

Define Your Arms: Bicep and Tricep Workout

biceps and triceps

I use to HATE lifting weights.

I would walk into the gym and have no idea how to use any of the machines, was too embarrassed to walk into the free weight section with all the guys and quite honestly just didn’t know what exercises to do. So what did I end up doing? The elliptical for 45 mins then leaving and not seeing any results.

I’ve  slowly learned over the years that lifting weights is crucial if you want to see any muscle definition in your body and ladies- NO lifting weights will not make you get “”huge” or “bulky” try toned, defined, strong and sexy.

These are easy but VERY efficient workouts that require minimal equipment…just how I like it!

I’ve never done a workout post on my blog before but I wanted to start off sharing my Bicep and Tricep workout since the #1 thing my girl friends complain about on their bodies is their arms. Thankfully your arms are one of the easiest parts of your body to tone up quick! Do this workout once a week and I promise in a month or two you will really start to see some definition. 


How this workout works:

With any workout you should always start with a little warm up. I usually just walk on the treadmill for 10 mins before lifting weights but you can also do some jumping jacks, jump rope, run, do mountain climbers…etc.

The whole point of this workout is to burn out your biceps and triceps by using heavy weights. If you are new to working out listen to your body. If you feel any sharp pains or numbness stop immediately!

There are 6 exercises in this workout. You will do each exercise 3 times before moving to the next. Again, the point is to BURN OUT your muscles. For example, the first exercise is 21’s. You will do 21’s 3 times then move on to hammer curls. You will do 3 rounds of hammer curls then move to the next…you get it!

Be safe, have fun and let’s get toned!

Oh and be sure to let me know if you prefer videos showing you what to do or the pictures. I’ve never done a workout post before and plan on doing more so I want to do them in whatever format is more beneficial to YOU!


Define Your Arms: Bicep & Tricep Workout:

1. 21’s

Want to target your entire bicep with 1 exercise? 21’s are the way to do it! 21’s are broken into 3 parts:

  • Start with 7 lower half curls
  • then 7 upper half curls 
  • finish with 7 full range curls 

Repeat 3 times resting for 60 seconds between each set of 21’s



2. Hammer Curls 

In traditional bicep curls your palms face up but with hammer curls your palms will face each other to target different muscles. Simply start with your arms down and curl weights to your shoulder.

Use heavy weights for these and do 8-10 curls.

Repeat 3 times resting for 60 seconds between each set 


Start here with your arms at your sides with your palms facing each other!

hammer curls
Curl your weights to your shoulders- repeat 8-10 times


3. Standing Tricep Extensions

Grab a dumbbell in each hand and hold them together above your head with your arms fully extended. Really apply some pressure and push those weights together. Keeping your arms close to your head and your elbows in lower your weights down until your forearms meet your biceps. For this exercise your upper arms should remain stationary and only the forearms should move.

Use heavy weights and do 8-10 reps

Repeat 3 times resting for 60 seconds between each set 

Start with your arms fully extended above your head with your 2 weights pressing together


Lower your weights until your forearms meet your biceps. Repeat 8-10 times.


4. Tricep Kickbacks

Lean forward and place your off hand palm onto a bench, chair or any steady surface and learn forward- be sure to keep your back straight!

Grab a  dumbell in your other hand and hold your elbow against your rib cage. Only moving your forearm with your elbow held tight against your ribs fully extent your arm and let those triceps BURN!

Use a heavy weight and do 8-10 reps on each arm.

Repeat 3 times resting for 60 seconds between each set 


Place your hand on a bench and with the other bring your elbow to your rib cage (your arm will form a 90 degree angle)

tricep kickbacks

Fully extend your arm only moving your forearm. Repeat 8-10 times on each arm.


5. Standing Lateral Curls 

For this curl variation bring your arms out laterally (to your sides) with your triceps firmly against the sides of your rib cage. Curl up to your shoulders.

Use heavy weights and do 8-10 reps.

Repeat 3 times resting for 60 seconds between each set 


Bring your arms out laterally with your palms facing up


Curl the weights up to your shoulders and repeat 8-10 times


6. Tricep Pushups

Start in a high plank position (top of a pushup). Slightly learn forward and then lower your body until your arms are at a 90 degree angle while keeping your elbows in against your rib cage. Push back up.

Do 10 reps. If these are too challenging feel free to drop to your knees but still keep your elbows against your ribs to work those triceps.

Repeat 3 times resting for 60 seconds between each set 


Start in a high plank position then slightly lean forward


Keep your elbows tight against your ribs and lower yourself down until your arms make a 90 degree angle then push back up. Do 10 reps.


Your Turn,

Do you lift weights often?

Do you prefer videos or pictures to demonstrate exercises?

What do you want to see next? Chest workout, Ab workout, Leg workout?


Don’t forget to PIN IT:

Define your arms- Bicep and tricep workout


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  • Reply Mackenzie November 6, 2016 at 10:57 pm

    This is AMAZING! So informative and helpful. I am definitely guilty of the weight-training fear. I try to, but the machines definitely intimidate me and when there are a lot of people around I just tend to avoid them all together. Thanks for this! Seriously excited to get started.

    • Reply Diana Becker November 10, 2016 at 9:20 am

      Thank you!! Still to this day I don’t even attempt the machines haha!

  • Reply Alicia @Bridges Through Life November 7, 2016 at 9:43 am

    I love lifting weights. All of these exercises I do pretty regularly at the gym. I need to start writing down my weights though so i can see the progress.

    • Reply Diana Becker November 10, 2016 at 9:20 am

      Yeah these are great simple exercises to do at the gym, in a hotel room, in your living room…etc 🙂

  • Reply Sarah @ BucketListTummy November 8, 2016 at 4:33 am

    You’re too cute. I used to be so great about doing upper body strength workouts and then marathon training hit me and I didn’t make time for it, though I know it would help. Thanks for sharing this workout!
    Sarah @ BucketListTummy recently posted…I Survived The MarathonMy Profile

    • Reply Diana Becker November 10, 2016 at 9:21 am

      SAME! During marathon training I didn’t have any time to focus on strength so I’m so happy to have it back in my routine! Great job on your race BTW 🙂

  • Reply Jess @hellotofit November 8, 2016 at 5:01 am

    Great form, and love these exercises, girl! I don’t normally do specific bicep work, but am teaching a yoga sculpt class where we’ll focus on smaller muscle groups in the upper body. These are awesome!

    • Reply Diana Becker November 10, 2016 at 9:22 am

      Thanks girl 😉 I take yoga sculpt 3x/ week at Corepower yoga and LOVE it!! I tend to use lighter weights in class then like lifting heavier in the gym!

  • Reply shaniece November 8, 2016 at 3:30 pm

    Love this post, is nothing like having sexy tone arms!
    shaniece recently posted…5 Health Benefits of YogaMy Profile

    • Reply Diana Becker November 10, 2016 at 9:22 am

      PREACH! Isn’t it crazy too how fast you can tone up your arms by lifting?

  • Reply Melissa Reisor November 16, 2016 at 10:28 pm

    Def doing this more often! Just tried it and died so clearly I need this 🙂

    • Reply Diana Becker November 17, 2016 at 8:58 am

      HAHA yes!!! This comment just made my day! Do the full workout 1x/ week and I promise you’ll see results and get stronger FAST 🙂

  • Reply Anonymous November 20, 2016 at 1:26 am

    Do you have suggestions for what weight size to use? Or start to use?
    Thank you so much for this guide, weights are so intimidating!

    • Reply Diana Becker November 20, 2016 at 3:29 pm

      Hi! I’d start with maybe 3 or 5 lb weights. For these exercises you want to challenge yourself but if you ever feel numbness or sharp pain stop immediately.

  • Reply James November 24, 2016 at 2:02 pm

    Forwarding your post to my wife! She’s been trying to define her arms for ages. Maybe this will help! Thanks so much so sharing this 🙂

  • Reply Ivan Jordon December 10, 2016 at 2:34 am

    Working out to achieve a sexy body and healthier lifestyle. Fitness queen goals 101!

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