Biceps & Triceps Workout for Bigger Arms | कैसे बनाएँ बड़े बाइसेप्स और ट्रायसेप्स | Yatinder Singh

A warm greeting welcomes viewers with sincere well wishes. The video announces the return of another workout session. It focuses specifically on arms training.

Many individuals aim for balanced arm strength by combining biceps and triceps workouts in a single session. The routine is designed to effectively stimulate the entire arm by sequencing essential exercises for optimal muscle engagement. It begins with barbell curls, emphasizing precise technique to maximize biceps activation and lay the foundation for further arm development.

Start by positioning your hands at shoulder width on the EZ bar, keeping your chest lifted and core engaged to establish a solid form. Initiate the curl with a full range of motion, lifting the bar to fully contract your biceps and lowering it slowly until it touches your thighs for a complete stretch. Maintain control throughout the movement by exhaling during the lift and avoiding excessive upper body swing, as precise form is key for muscle building. The regimen includes 10 repetitions per set over four sets, followed by a lying triceps extension to further enhance upper body strength.

Perform a lying triceps extension using an EZ bar by starting with straightened elbows and slowly lowering the bar toward the forehead. Complete the upward movement with a full range of motion to achieve an effective muscle squeeze while reducing elbow strain. Execute the routine with 4 sets of 10 repetitions, then transition into one-arm dumbbell curls to work the biceps.

A rigorous workout sequence demands precise technique and mindful muscle engagement. It starts with one-arm dumbbell curls that incorporate a slight outward twist and deliberate biceps contraction, paired with controlled exhalation and slow release. After 10 repetitions, the routine transitions to one-arm dumbbell triceps extensions, where fixed elbows and carefully modulated movements ensure effective muscle isolation. Minimal rest between exercises and a structured three-set format culminate with a kneeling both arm barbell curl that intensifies biceps activation.

Precision arm workouts commence with a kneeling barbell curl featuring a 6-8 inch hand spacing and elevated hips to fully extend and engage the biceps. Controlled movement, a firm squeeze during the lift, and a slow release with exhalation enhance muscle activation. The routine transitions to a close grip bench press that targets the triceps by maintaining proper elbow positioning and minimizing shoulder involvement. Single-arm high cable curls coupled with triceps pushdowns reinforce muscle isolation through locked elbows and a steady core, ensuring each repetition counts.

Bend forward slightly to fully engage the triceps, ensuring controlled movement throughout the exercise. Limit the upward motion to a 90° angle and extend the elbow completely for a focused muscle contraction, exhaling as you push against gravity. Perform 10 repetitions per hand and add 10 reps each for both biceps and triceps, maintaining strict form. Rest 60-90 seconds between sets, executing two finisher sets to maximize effectiveness.