The video features a fitness enthusiast sharing their favorite exercises for triceps and biceps. The exercises for triceps include:
1. Dumbbell pullovers on an incline bench
2. Cable rope pushdowns
3. Reverse grip pushdowns on a cable
4. Dumbbell kickbacks
5. Closed grip barbell press or z bar press
The exercises for biceps include:
1. Spider curls using dumbbells
2. Cable rope curls
3. Concentration curls
4. Double biceps cable curls
5. Preacher curls
Throughout the video, the enthusiast emphasizes the importance of proper form, squeezing muscles at the top of the movement, and using weights that allow for control and a full range of motion. They also encourage viewers to try these exercises and let them know how they feel about them.
Here are the key facts from the text:
1. The author discusses their favorite exercises for triceps and biceps.
2. The first exercise for triceps is dumbbell pull crushers on an incline bench.
3. To perform this exercise, keep elbows in and push through the ceiling.
4. Squeeze at the top and hold for a few seconds before letting go.
5. The author uses 10 kg dumbbells for this exercise.
6. The second exercise for triceps is cable rope push downs.
7. To perform this exercise, turn wrists out to get a better squeeze on the outer triceps.
8. The third exercise for triceps is reverse grip push downs on a cable machine.
9. This exercise works most of the triceps, including the inner and outer triceps.
10. The author performs 12-15 reps for this exercise.
11. The fourth exercise for triceps is dumbbell kickbacks.
12. To perform this exercise, lean on a bench and bring arms up 90 degrees.
13. Twist wrists to get a better contraction on the outer triceps.
14. The fifth exercise for triceps is a closed grip barbell press or Z bar press.
15. To perform this exercise, use a close grip but not too close.
16. Squeeze at the top and let go slowly.
17. The first exercise for biceps is spider curls using dumbbells.
18. To perform this exercise, lay down on an incline bench and squeeze at the top.
19. Hold for a few seconds and let go slowly.
20. The second exercise for biceps is cable rope curls.
21. To perform this exercise, keep elbows in and twist wrists to get a better contraction.
22. The third exercise for biceps is concentration curls.
23. To perform this exercise, sit down on a bench and curl without using other body parts.
24. Squeeze at the top and hold for a few seconds.
25. The fourth exercise for biceps is double biceps cable curls.
26. To perform this exercise, keep elbows tucked in and stretch and squeeze.
27. The fifth exercise for biceps is preacher curls.
28. To perform this exercise, keep elbows straight and squeeze at the top.