Best Bicep And Tricep Exercises For Women At Home + 10 Minute Bicep Workout
Easily the best bicep and tricep exercises women can do at home. Strengthen and sculpt your arms using only a resistance band. These at-home bicep exercises are easy to execute and perfect for busy moms.
One of the most common questions I get is about how to target specific muscle groups in the body.
While most people know the basics (squats, push-ups, bicep curls) there are definitely other exercises out there- especially to target your arms!
Having a reservoir of at-home bicep and tricep exercises not only allows you to strengthen and tone your arms but also gives you enough variety to prevent plateaus.
The Best Bicep And Tricep Exercises For Women
While I’m a huge fan of training multiple muscle groups per exercise (better bang for your buck and all that), there are times when a dedicated arm burn is awesome.
Below are the best at home bicep and tricep exercises. The arm exercises range from beginner to advanced and can be done using just your bodyweight or a resistance band.
Personally, resistance bands are one of my favorite pieces of at-home workout equipment for beginners because they’re so effective and versatile. So, if you’re just starting out with workouts, I’d recommend those.
Scroll down further to see a better breakdown of each bicep and tricep exercise as well as how to use them to sculpt your arms.
- Seated bicep curl
- Skull crushers
- Standing hammer curls
- Tricep band pressdown
- Underhand kickback
- Single arm bicep curls
- Overhead tricep extensions
- Diamond push-ups
- Reverse grip push-up
Perhaps you find either your biceps or triceps failing to activate during major exercises, or maybe you’re noticing some imbalances (training unilaterally can help with this!). Or maybe, just maybe, you’re hoping for some killer guns?
Regardless, these arm exercises will help!
Specific Advantages of Using The Best Bicep And Tricep Exercises
- Having strong arms helps improve the strength of your bigger lifts
- Strong arms make daily tasks (like carrying kids) a little easier
- Strengthening the anterior & posterior chains separately can ensure that there is less imbalance between the two
Unfortunately, when it comes to training arms, most people stick with the basic exercises: tricep kickbacks, dips off a bench, and regular old bicep curls.
While these two exercises are awesome, they’re most definitely not the only ones out there!
Below are a few of my favorite bicep and tricep exercises. Some are more challenging than others so choose ones that suit your skillset.
Regardless though, choosing two to three bicep and tricep exercises will definitely fire up your arms! And as a bonus, you can scroll to the bottom for a quickie arm workout?
Depending on which exercises you choose, you’ll need a Strength Band or a set of dumbbells.
So, grab your gear (I personally like prosourcefit.com for my training swag and if you use code “mamabearfit” you can snag some money off!), some water, and get to work!
Seated Band Bicep Curl
This exercise is a challenging one and most similar to a TRX bicep curl.
I like to have clients keep their arms held high (at shoulder height) to really hit the biceps and maintain contraction throughout the exercise.
The plus of performing these with a band is that the closer you are to the “sticking point” (the hardest part of the exercise) the more challenging the resistance.
Aim for a couple of sets of 8-10.
These were always a favorite of mine when it came to training triceps! While you can do them with dumbbells or a barbell I personally suggest using a set of dumbbells and ensuring that they are not pressed together.
This forces each arm to work individually and helps you figure out and tweak imbalances in strength or range.
For a fun finisher, perform skull crushers to your chin, your eyes, and then slightly above your head to hit various parts of the triceps. Go for eight reps for each target point without rest. Repeat twice.
Standing Hammer Curls
There is something that always made me feel like a badass when performing standing hammer curls. Perhaps they’re just such a classic!
Hammer curls are awesome because they also hit your forearms and help boost grip strength. Plus, they keep the shoulders in a neutral position which is crucial for injuries/shoulder issues.
Add in a couple of sets of ten at the end of your workout to catch a burn.
Tricep Band Pressdown
I’m sure you’ve seen these at some point with a cable machine- they really are a great exercise. Make sure to lock out the arms at the bottom and ensure you’re not swinging the shoulders while performing them.
I like to do these in higher volume so two sets with fifteen to twenty reps (depending on which band I use!)
I know, I know, I just stated that kickbacks were so basic. But the grip change on this exercise makes it a bit more unique.
Not only does this exercise work the triceps but the forearms too. Plus, because of the way the weight is held you are going completely against gravity. It’s a challenging one!
Rock out 2 sets of 10 and you should be about done.
Best Bicep And Tricep Exercises: Single Arm Bicep Curl
Working muscles unilaterally helps boost strength, prevent imbalances and show you where you’re really weak?
This is a fun variation because it’s unilateral but also because of the positioning. Keep your elbow high and pull against the resistance, pause at the top and slowly release. The control on this one is a doozy.
Make sure you’re not wiggling that elbow about either!
Add in a couple of sets of 10-12 reps to your workouts.
Overhead Tricep Extensions
These can be done with bi or unilaterally depending on what your priorities are.
I like to hinge slightly at the hips as it allows me to focus on triceps a bit more. If you have poor shoulder or thoracic mobility this is a helpful tip!
Finish off a workout with these at two sets for 15 reps.
This is one of my favorites because in addition to be tricep dominant, it actually works the entire upper body musculature!
That said, you’ve got to have a strong push to complete it. It doesn’t count if your torso goes to sh*t in the middle of the movement.
Aim for two sets for as many reps as possible before the form gives out
Bonus: Reverse Grip Push-Ups
This one is for the badasses to be honest! It’s actually a variation I’m still working on, but I love it all the same.
These push-ups target the triceps but also require a lot of balance and wrist flexibility. They’re hard as heck but something to work towards.
Don’t stick with the same old bicep and tricep exercises. Instead, target your arms in a new way, with new options and step out of your comfort zone.
Below is a 10-minute at-home arm workout you can try if you think you need a boost. It’s a fast workout and it’ll definitely get those muscles burning!
Psst: don’t forget to get in a mini warm up with some light dynamic movements before jumping in!
A1. Close Grip or Diamond Paused Push Ups 2 sets max reps
A2. Standing Unilateral Bicep Curl 2 sets 8 reps per side
B1. Hammer Curl Dropset 2 sets
B2. Skull Crusher Dropset 2 sets
C1. Bi-lateral Overhead Tricep Extensions 1 set to failure
Perform the close grip push ups for as many repetitions as you can do with good form. Without rest immediately move on to the unilateral bicep curl for eight reps per arm. After the bicep curl. Rest for 60 seconds before repeating that again.
Once you’ve gone through it a second time, move onto the hammer curls and the skull crushers. Do as many reps as possible of the hammer curls at the highest weight. Then, move down in weight and do as many reps again. Finally, scale back in weight and do that one more time. Repeat that system with the skill crushers. rest for 90 seconds and do that all again.
Finally, finish off with one set of tricep extensions to failure.
Note: if you’re only using resistance bands. Instead of lowering the weight on the dropsets simply perform 15 repetitions of curls and skull crushers (here’s how to do skull crushers with a band).
Don’t forget to pin the best bicep and tricep exercises you can do at home!
Working your arms doesn’t have to be boring! Switch up your bicep and tricep exercises and target them specifically. Play around with different sets, reps, and training style also to bust through plateaus. Have fun, boost strength, and sculpt those arms!
If you’re looking to get fit, strong, and be able to keep up with your kiddos, check out How To Get Strong At Home – Busy Mom Edition. My 4 month, easy to follow, full-body workouts, perfect for busy moms. This strength training will program take you through basic full-body workouts and slowly builds upon the routines over a sixteen-week period to progressively boost strength. These workouts: The difference between these workouts and other at-home workout routines is that these full-body workouts are progressive. Meaning, they build on one another. Every four weeks the workouts change, and the exercises are slightly more advanced than they were before. This is crucial to developing strength. The best way to see results is to have a plan. And this one is easily set out for you – no thinking required! Because being strong isn’t optional when you’re a mom. Grab your copy of the How To Get Strong AF E-Book (when you click on the button a new window will open that will take you to securely process payment)
Get Strong At Home… In Just 16 Weeks!
If you’re looking to get fit, strong, and be able to keep up with your kiddos, check out How To Get Strong At Home – Busy Mom Edition. My 4 month, easy to follow, full-body workouts, perfect for busy moms.
This strength training will program take you through basic full-body workouts and slowly builds upon the routines over a sixteen-week period to progressively boost strength.
The difference between these workouts and other at-home workout routines is that these full-body workouts are progressive.
Meaning, they build on one another. Every four weeks the workouts change, and the exercises are slightly more advanced than they were before. This is crucial to developing strength.
The best way to see results is to have a plan. And this one is easily set out for you – no thinking required!
Because being strong isn’t optional when you’re a mom. Grab your copy of the How To Get Strong AF E-Book (when you click on the button a new window will open that will take you to securely process payment)