Men want to get a kirin arm, and the biceps and triceps are the upper arm muscles we often refer to, but also one of the key indicators of upper arm strength and fitness.

If you want to have a unicorn arm, in addition to good eating habits, the right exercise method is also essential. Here are 6 biceps and triceps exercises to help you sculpt strong upper arm muscles.

Action 1. Dumbbell bend

Curls are a classic exercise for the biceps and one of the most basic movements. Holding the dumbbells in both hands, keep your body straight and lift the dumbbells up from the front of your thighs to your shoulders, then slowly lower them. Repeat 10-12 times per set for 3-4 sets.

Action 2. Bend and stretch the back of the neck

Flexion and extension of the back of the neck is one of the common exercises to exercise the triceps muscle. Sit on a flat bench, hold the bar with both hands, place the bar at the back of the neck, then push the bar up to the head, and slowly lower. Repeat 8-10 times per set for 3-4 sets.

Action 3. Pull down the rope

First, stand in front of the rope machine with your feet shoulder-width apart and knees slightly bent, hold both ends of the rope in your hands with your palms facing up and your arms straight, and use bicep strength to pull the rope down until your arms are bent to a 90-degree position. During this process, the triceps will also come into play to help you complete the movement.

As your arms bend to 90 degrees, slowly release your biceps and allow the rope to slowly return to the starting position. Repeat 10-12 times per set for 3-4 sets.

Move 4. Narrow push ups

This move will help you increase the strength and stability of your arms, making your muscles more firm and shapeless.

First, stand on the floor with your hands shoulder-width apart and fingers facing forward. Bend your elbows and slowly lower yourself to the floor until your chest is close to the floor. When your chest is close to the ground, slowly push your body up and back to the starting position.

In this process, it is necessary to maintain the tension of the biceps and triceps, so that you can better exercise the muscle. Repeat 8-10 times per set for 3-4 sets.

Action 5. Pull-ups

Pull-ups are a classic exercise that works the muscles of the upper arms and back, and are also great for building triceps. Stand in front of the uneven bars, hold the bar with both hands, and pull your body up vigorously until your chin exceeds the bar, then slowly lower it. Repeat 6-8 times per set for 3-4 sets.

Move 6. Barbell bench press

The barbell bench press is a combination of exercises to exercise the second and triceps muscles and chest muscles. Lying on the bench press, hold the bar with both hands, and push the bar from your chest to your straight arms, then slowly lower it. Repeat 8-10 times per set for 3-4 sets.

Through the orderly combination of the above 6 movements, you can fully exercise the biceps and triceps, and help you carve a strong and powerful Kirin arm.