{"id":80868,"date":"2025-08-20T08:55:17","date_gmt":"2025-08-20T08:55:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80868"},"modified":"2025-08-20T08:55:17","modified_gmt":"2025-08-20T08:55:17","slug":"biceps-and-triceps-workout-gym","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/","title":{"rendered":"6 Solid Exercises for a Biceps and Triceps Gym Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#What_Can_I_Combine_Bicep_Workouts_With\" >What Can I Combine Bicep Workouts With?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Can_I_Do_Bicep_and_Tricep_Exercises_Together\" >Can I Do Bicep and Tricep Exercises Together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Whats_the_Best_Biceps_and_Triceps_Workout_for_the_Gym\" >What&#8217;s the Best Biceps and Triceps Workout for the Gym?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Close-Grip_Bench_Press\" >Close-Grip Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Barbell_Bicep_Curls\" >Barbell Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Tricep_Dips\" >Tricep Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Hammer_Curls\" >Hammer Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Overhead_Tricep_Extension\" >Overhead Tricep Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Cable_Bicep_Curls\" >Cable Bicep Curls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#How_Long_Should_a_Bicep_and_Tricep_Workout_Be\" >How Long Should a Bicep and Tricep Workout Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Which_muscle_groups_are_best_to_train_together\" >Which muscle groups are best to train together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#Should_I_train_triceps_or_biceps_first\" >Should I train triceps or biceps first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#How_many_exercises_should_I_perform_per_muscle_group\" >How many exercises should I perform per muscle group?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#What_should_you_hit_at_the_gym_each_day\" >What should you hit at the gym each day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your biceps and triceps work as an integrated system throughout virtually every upper-body movement. When you perform a bench press, your triceps fire as primary movers, and during pull-ups, your biceps engage significantly.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Due to the interconnected relationship, a biceps and triceps gym workout demands smart programming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key lies in understanding how these muscles function and how your nervous system coordinates their activation patterns. Research has shown that strategic muscle pairing can enhance both strength development and training efficiency while reducing the risk of overuse injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we share 6 solid exercises to do during a biceps and triceps gym workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We break down the anatomy, optimal pairings, and specific exercises that will transform your arm training from random movements into a systematic approach for building functional strength and size.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_I_Combine_Bicep_Workouts_With\"><\/span><b>What Can I Combine Bicep Workouts With?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The biceps brachii consists of two heads &#8211; long and short &#8211; that work together to flex the elbow and assist in shoulder flexion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK519538\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Understanding this anatomy guides smart exercise pairing decisions that maximize training efficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your biceps function as elbow flexors and supinators, which means they bend your arm and rotate your forearm. They also assist in shoulder flexion (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5505302\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), particularly during pulling movements. This multi-joint involvement makes them natural partners for back training, as both muscle groups activate during rowing and pulling patterns.<\/span><\/p>\n<p><a href=\"http:\/https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80086\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png\" alt=\"biceps and triceps workout gym\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Effective bicep pairing options include:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back muscles during pull-focused sessions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps for complete arm development<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest and shoulders in upper-body circuits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forearms for comprehensive grip strength<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The biceps respond well to both heavy compound movements and targeted isolation work. During back training, your biceps work as synergists in exercises such as rows and pull-ups. This pre-fatigue can actually enhance the effectiveness of subsequent isolation exercises by improving mind-muscle connection and neuromuscular activation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider your training split when planning bicep pairings. In an upper\/lower split, biceps naturally fit with other <a href=\"https:\/\/betterme.world\/articles\/good-upper-body-workout-routine\/\">upper-body muscles<\/a>, while for push\/pull splits, they pair perfectly with back and rear deltoids. The key is to ensure adequate recovery between sessions that heavily tax the same muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Neurologically, your biceps share nerve pathways with other flexor muscles (<\/span><a href=\"https:\/\/www.assh.org\/handcare\/safety\/nerves\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This connection means that training them alongside complementary movement patterns can enhance overall coordination and strength development through improved intermuscular coordination.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/forearm-workouts-calisthenics\/\">Calisthenics Forearm Workouts: The Best Bodyweight Exercises for Bigger and Stronger Forearms<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_Bicep_and_Tricep_Exercises_Together\"><\/span><b>Can I Do Bicep and Tricep Exercises Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training biceps and triceps together represents one of the most effective muscle pairings in strength training. These muscles function as antagonists &#8211; when one contracts, the other relaxes &#8211; which creates an ideal environment for superset training and enhanced recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The triceps brachii contains three heads: long, lateral, and medial. Together, they extend the elbow and assist in shoulder extension and adduction (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536996\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This makes them the functional opposite of your biceps, which is why they pair so effectively during training sessions.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><b>Physiological benefits of bicep-tricep pairing:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced blood flow through reciprocal muscle activation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved training efficiency through antagonist supersets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balanced strength development prevents muscle imbalances<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced risk of overuse injuries through varied movement patterns<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">During upper\/lower training splits, both muscle groups naturally fall into upper-body sessions. This practical consideration makes them convenient training partners that fit well into most programming approaches.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The nervous system benefits from this pairing through a phenomenon that is called reciprocal inhibition (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4279717\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). When your biceps contract during a curl, your nervous system automatically relaxes the triceps. This neurological relationship can be leveraged to enhance performance and recovery between exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Blood flow patterns also support this pairing. As one muscle group works, blood pools in the area. When you switch to the antagonist muscle, circulation improves, which potentially enhances nutrient delivery and waste removal. This can lead to better performance and reduced fatigue throughout your session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research supports antagonist training for both strength and hypertrophy outcomes. Studies have shown that alternating between opposing muscle groups can maintain performance levels better than traditional straight-set approaches while reducing total training time (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/07000\/the_effect_of_a_complex_agonist_and_antagonist.12.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80085\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png\" alt=\"biceps and triceps workout gym\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_the_Best_Biceps_and_Triceps_Workout_for_the_Gym\"><\/span><b>What&#8217;s the Best Biceps and Triceps Workout for the Gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This scientifically-designed workout targets both muscle groups through varied movement patterns and loading schemes. The program emphasizes progressive overload while maintaining proper recovery intervals for optimal adaptation.<\/span><\/p>\n<p><b>Complete Biceps and Triceps Workout:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close-grip bench press: 4 sets \u00d7 6-8 reps, 2-3 minutes rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell bicep curls: 4 sets \u00d7 8-10 reps, 90 seconds rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep dips: 3 sets \u00d7 10-12 reps, 90 seconds rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer curls: 3 sets \u00d7 10-12 reps, 60 seconds rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead tricep extension: 3 sets \u00d7 12-15 reps, 60 seconds rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable bicep curls: 3 sets \u00d7 12-15 reps, 45 seconds rest<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This program follows periodization principles, starting with heavier compound movements and progressing to lighter isolation exercises. The rep ranges and rest periods are designed to target different energy systems and adaptation mechanisms.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Close-Grip_Bench_Press\"><\/span><b>Close-Grip Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The close-grip bench press serves as your primary tricep mass builder while engaging stabilizing muscles throughout your upper body. This compound movement allows for heavy loading and significant strength development.<\/span><\/p>\n<p><b>Biomechanics:<\/b><span style=\"font-weight: 400;\"> Your triceps function as primary movers while the chest and anterior deltoids provide assistance. The narrow grip shifts emphasis from chest to triceps while maintaining the ability to handle substantial loads.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Execution steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself flat on the bench with your feet firmly planted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell with your hands approximately 12-16 inches apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar to your lower chest with a controlled tempo.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your palms, extending your elbows fully.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a tight core and retracted shoulder blades throughout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on tricep contraction during the concentric phase.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80097\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Barbell_Bicep_Curls\"><\/span><b>Barbell Bicep Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Standing barbell curls target both heads of the biceps while challenging your core stability and grip strength. This fundamental movement allows for progressive overload and significant muscle development.<\/span><\/p>\n<p><b>Biomechanics:<\/b><span style=\"font-weight: 400;\"> The biceps brachii acts as the primary mover with assistance from the brachialis and brachioradialis. The standing position engages your core and requires full-body stability.<\/span><\/p>\n<p><b>Execution steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, holding a barbell with a supinated grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows positioned at your sides throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to prevent swaying or momentum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the weight up by flexing your elbows, not your wrists.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze both biceps at the top position for maximum contraction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower with control, maintaining tension throughout the eccentric (lowering) phase.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80083\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tricep_Dips\"><\/span><b>Tricep Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tricep dips provide a bodyweight option that challenges your triceps through a full range of motion while engaging your core and shoulders for stability.<\/span><\/p>\n<p><b>Biomechanics:<\/b><span style=\"font-weight: 400;\"> Your triceps work against your body\u2019s weight through shoulder extension and elbow extension. The position emphasizes the long head of the triceps due to the shoulder angle.<\/span><\/p>\n<p><b>Execution steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your hands on parallel bars or a bench edge, supporting your body weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your elbows until your shoulders drop below your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your torso upright and your legs positioned for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your palms to extend your elbows and return to the start.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain control throughout both the concentric and eccentric phases.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on tricep engagement rather than momentum.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80067\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hammer_Curls\"><\/span><b>Hammer Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hammer curls target the brachialis and brachioradialis while providing a different stimulus to your biceps. This variation helps build arm thickness and grip strength simultaneously.<\/span><\/p>\n<p><b>Biomechanics:<\/b><span style=\"font-weight: 400;\"> The neutral grip position shifts emphasis to the brachialis, which lies underneath the biceps. This creates fuller arm development and enhanced grip strength.<\/span><\/p>\n<p><b>Execution steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with dumbbells using a neutral grip, your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows stationary throughout the entire movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the weights up by flexing your elbows, maintaining a neutral wrist position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze the working muscles at the top of each repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower with control, feeling the stretch in your forearms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate arms or work both simultaneously based on your preference.<\/span><\/li>\n<\/ol>\n<p><a href=\"http:\/\/https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80077\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overhead_Tricep_Extension\"><\/span><b>Overhead Tricep Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The overhead position targets the long head of the triceps while challenging shoulder stability and core engagement. This exercise provides a unique stimulus for complete tricep development.<\/span><\/p>\n<p><b>Biomechanics:<\/b><span style=\"font-weight: 400;\"> With your arms overhead, the long head of the triceps works through its full range of motion. This position maximizes the stretch and contraction of this important muscle fiber.<\/span><\/p>\n<p><b>Execution steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand holding a dumbbell with both of your hands overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows pointing forward and positioned close to your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight behind your head by bending only your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel the stretch in your triceps at the bottom position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your elbows to return the weight to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain core stability and avoid arching your back excessively.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cable_Bicep_Curls\"><\/span><b>Cable Bicep Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cable bicep curls provide constant tension throughout the range of motion while allowing for precise resistance adjustments. This exercise serves as an excellent finishing movement.<\/span><\/p>\n<p><b>Biomechanics:<\/b><span style=\"font-weight: 400;\"> The cable system maintains consistent resistance through the entire movement arc, providing a unique stimulus compared to free weights. This constant tension enhances muscle activation.<\/span><\/p>\n<p><b>Execution steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the cable machine with the appropriate weight selected.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the handle with a supinated grip, your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows positioned at your sides throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the handle up by flexing your biceps, not your wrists.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the peak contraction briefly before lowering with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain tension throughout the entire range of motion.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For those who are interested in expanding their tricep training options, explore<\/span> <a href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/\"><strong>h<\/strong><b>ow to work out triceps with dumbbells<\/b><\/a><span style=\"font-weight: 400;\"> for additional exercise variations.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80082\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/forearm-workouts\/\">How to Make Your Forearms Bigger: Effective Forearm Workouts<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Bicep_and_Tricep_Workout_Be\"><\/span><b>How Long Should a Bicep and Tricep Workout Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The optimal training duration for biceps and triceps is dependent on your training experience, intensity level, and recovery capacity. Research has suggested that effective arm training can be accomplished in 45-75 minutes when structured properly.\u00a0<\/span><\/p>\n<p><b>Training duration guidelines:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners: 30-45 minutes focusing on basic movement patterns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intermediate: 45-60 minutes with moderate volume and intensity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Advanced: 60-75 minutes incorporating advanced techniques and higher volume<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The key factor isn&#8217;t just time spent training, but the quality of that training time. For example, research has shown that focus and mind-muscle connection significantly impact training outcomes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29533715\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26700744\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Shorter, more focused sessions often produce better results than longer, unfocused workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your nervous system&#8217;s ability to maintain high-quality contractions diminishes after approximately 60-90 minutes of intense training. This neurological fatigue can compromise form and reduce training effectiveness while increasing the risk of injury (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5033663\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/ijspp\/19\/10\/article-p1158.xml\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80081\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Factors influencing optimal duration:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Training intensity and load selection<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest periods between sets and exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Number of exercises and total volume<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individual recovery capacity and training experience<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep quality and nutritional status<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consider that muscle protein synthesis remains elevated for 24-48 hours post-training. This means workout frequency may be more important than individual session duration for maximizing long-term adaptations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The biceps and triceps are relatively small muscle groups that don&#8217;t require the same training volume as larger muscles such as the legs or back. Efficient programming can target these muscles effectively within a reasonable timeframe while allowing adequate recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For bodyweight alternatives to gym training, check out these <a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises-for-biceps\/\"><strong>c<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises-for-biceps\/\"><b>alisthenics exercises for biceps<\/b><\/a><span style=\"font-weight: 400;\"> that can be performed anywhere.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80063\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Which_muscle_groups_are_best_to_train_together\"><\/span><strong>Which muscle groups are best to train together?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Muscle groups that work synergistically or as antagonists pair most effectively. Examples include chest with triceps, back with biceps, and shoulders with arms. This approach maximizes training efficiency while supporting the natural movement patterns your body uses during daily activities and sports (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/jn.00084.2018\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The nervous system coordinates these muscle groups together during compound movements, which makes combined training neurologically efficient. Research has shown that training complementary muscles together can enhance overall strength development through improved intermuscular coordination (<\/span><a href=\"https:\/\/jneuroengrehab.biomedcentral.com\/articles\/10.1186\/s12984-023-01236-2\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_train_triceps_or_biceps_first\"><\/span><strong>Should I train triceps or biceps first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Train the muscle group that is aligned with your primary goals first when energy levels are highest. If building pressing strength is your focus, prioritize triceps. For pulling strength development, start with the biceps. Generally, larger muscle groups or weaker areas should receive priority in your training session (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3737971\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pre-fatigue effects can actually benefit the secondary muscle group by improving mind-muscle connection and activation patterns (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9022698\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). However, if maximum strength development is your goal, you should train the priority muscle group when neurological capacity is at its peak.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_exercises_should_I_perform_per_muscle_group\"><\/span><strong>How many exercises should I perform per muscle group?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Perform 2-4 exercises per muscle group depending on your training experience and session focus. Beginners benefit from 1-2 compound movements, while advanced trainees may include 3-4 exercises that target different angles and rep ranges. Quality of execution matters more than quantity of exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has suggested that training volume (total sets per week) matters more than the number of exercises performed (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5684266\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Focus on progressive overload and proper technique rather than accumulating excessive exercise variety in single sessions.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_you_hit_at_the_gym_each_day\"><\/span><strong>What should you hit at the gym each day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You should structure your training around movement patterns rather than isolated muscle groups. Push days include chest, shoulders, and triceps. Pull days feature back and biceps. Leg days target lower-body muscles. This approach ensures balanced development while optimizing recovery between sessions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your training frequency should match your recovery capacity and lifestyle demands. Most individuals benefit from 3-4 training days per week, which will allow for adequate recovery while maintaining consistent stimulus for adaptation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For comprehensive arm development using bodyweight methods, explore these <a href=\"https:\/\/betterme.world\/articles\/calisthenics-arm-workouts\/\"><strong>ca<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-arm-workouts\/\"><b>listhenics arm workouts<\/b><\/a><span style=\"font-weight: 400;\"> that complement your gym training.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_And_Triceps_Workout_Gym\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The six exercises that are outlined in this guide provide a comprehensive foundation for arm muscle development. As your strength and experience progress, you can modify loading parameters, exercise variations, and training frequency to continue challenging your muscular and nervous systems. Focus on progressive overload, consistency, proper form, and adequate recovery rather than pursuing complex training methods that may compromise these fundamental principles.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your biceps and triceps work as an integrated system throughout virtually every upper-body movement. When you perform a bench press, your triceps fire as primary movers, and during pull-ups, your biceps engage significantly. Due to the interconnected relationship, a biceps and triceps gym workout demands smart programming. The key lies in understanding how these muscles [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80869,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[],"coauthors":[45],"class_list":["post-80868","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Solid Exercises for a Biceps and Triceps Gym Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"Build stronger arms with this science-backed \u2605 BICEPS AND TRICEPS WORKOUT GYM \u27a4 Includes 6 proven exercises with proper form, sets, reps, and training tips.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Solid Exercises for a Biceps and Triceps Gym Workout\" \/>\n<meta property=\"og:description\" content=\"Build stronger arms with this science-backed \u2605 BICEPS AND TRICEPS WORKOUT GYM \u27a4 Includes 6 proven exercises with proper form, sets, reps, and training tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-401-biceps-and-triceps-workout-gym-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"6 Solid Exercises for a Biceps and Triceps Gym Workout\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/\"},\"wordCount\":2028,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-401-biceps-and-triceps-workout-gym.png\",\"articleSection\":[\"Arm Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your biceps and triceps work as an integrated system throughout virtually every upper-body movement. When you perform a bench press, your triceps fire as primary movers, and during pull-ups, your biceps engage significantly.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Due to the interconnected relationship, a biceps and triceps gym workout demands smart programming.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The key lies in understanding how these muscles function and how your nervous system coordinates their activation patterns. Research has shown that strategic muscle pairing can enhance both strength development and training efficiency while reducing the risk of overuse injuries.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we share 6 solid exercises to do during a biceps and triceps gym workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We break down the anatomy, optimal pairings, and specific exercises that will transform your arm training from random movements into a systematic approach for building functional strength and size.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Can I Combine Bicep Workouts With?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The biceps brachii consists of two heads - long and short - that work together to flex the elbow and assist in shoulder flexion (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK519538\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Understanding this anatomy guides smart exercise pairing decisions that maximize training efficiency.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your biceps function as elbow flexors and supinators, which means they bend your arm and rotate your forearm. 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When you perform a bench press, your triceps fire as primary movers, and during pull-ups, your biceps engage significantly.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Due to the interconnected relationship, a biceps and triceps gym workout demands smart programming.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The key lies in understanding how these muscles function and how your nervous system coordinates their activation patterns. Research has shown that strategic muscle pairing can enhance both strength development and training efficiency while reducing the risk of overuse injuries.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we share 6 solid exercises to do during a biceps and triceps gym workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We break down the anatomy, optimal pairings, and specific exercises that will transform your arm training from random movements into a systematic approach for building functional strength and size.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Can I Combine Bicep Workouts With?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The biceps brachii consists of two heads - long and short - that work together to flex the elbow and assist in shoulder flexion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK519538\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Understanding this anatomy guides smart exercise pairing decisions that maximize training efficiency.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your biceps function as elbow flexors and supinators, which means they bend your arm and rotate your forearm. They also assist in shoulder flexion (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5505302\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), particularly during pulling moveme ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/","url":"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/","name":"6 Solid Exercises for a Biceps and Triceps Gym Workout - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-401-biceps-and-triceps-workout-gym.png","description":"Build stronger arms with this science-backed \u2605 BICEPS AND TRICEPS WORKOUT GYM \u27a4 Includes 6 proven exercises with proper form, sets, reps, and training tips.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-401-biceps-and-triceps-workout-gym.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-401-biceps-and-triceps-workout-gym.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/biceps-and-triceps-workout-gym\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Arm Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/arm-workouts\/"},{"@type":"ListItem","position":5,"name":"6 Solid Exercises for a Biceps and Triceps Gym Workout"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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