ZS Fitness: Biceps & Triceps

The Gun Show!

By Andrew Cowderoy, CEO & Founder, ZS Wellness

Guys, we can't deny it we all love a bit of an arm day, working the biceps.  Though there are some intricacies that you may not be aware of them.  In this blog, we are going through some variations on how to perform the bicep correctly and how to focus on different areas of the muscle.

Picking the correct weight

To decide on the weight that you want, you need to decide on what you are working towards.

  • Endurance

    •  If this is your first time, or it has been a while since you started lifting, you want to aim for the "endurance" range, you will be looking for about 15 reps over 3 -5 sets.
  • Hypertrophy

    • If you are looking for an increase in mass/size you want to be in the "hypertrophy" range which is 8-12 reps over 3-5 sets.
  • Strength

    • If you are in the strength, then you will be in the strength range 5-6 reps over 3-5 sets.


Like with any exercise, you need to make sure that you warm up the muscle correctly.  In the bicep curl take a light weight that you can lift 15-20 times and do just that.  This will start to warm up the fibres in the muscle and help prevent injury.

Bicep: standing Curl

Standing upright palm facing forward, keeping your elbow locked in, start to lift the weight. 

DON'T Rush it, take your time, the longer you move through the movement the greater the benefit especially on the way back down. 

THINK about applying pressure through your pinky and the palm of your hand.


Tricep Introduction

Whilst the biceps are the muscles the we all think about regularly, the opposing muscle group is the tricep and has the opping movement to the bicep.  Whilst you bicep curl, you tricep extend. 

For your tricep you don't needto be as restricted to external resitance for working this muscle group, and if you are looking for size, your defintly want to be working on this. 

Either do the pushup or find a chair/bench/log.  Sitting down place your hand's either side of your bumb, keeping them nice and close, fingers pointing forward.  For warm up, keep your knees at right angles to your ankles as you slide your bumb off the chair (or other). 

  • Starting with your arms straight.
  • Bend the elbows as you lower your self to the ground or elbows at right angle.
  • Then straighten/extend your arms.

Repeat 15 times

Tricep extension, variations 


Resitance band 


andrew cowderoy