Let's Build those Guns!

Simple bicep curls and easy tricep kickbacks will build strong and beautiful arms if done correctly 2-3 times a week. Biceps, also known as the biceps brachii (the front of the arm) are responsible for arm flexion. Triceps, also known as the triceps brachii (the back of the arm) are responsible for arm extension. 

Before starting a new workout, always consult your doctor first and seek a fitness professional demonstrate how to do each exercise correctly before hitting the gym on your own. 

Today, I will demonstrate how to do a bicep curl followed by a tricep kickback. Working both the front and back of the arm simultaneously will build strong arms evenly preventing any future injuries when participating in day-to-day activities or your favorite sport.

Quick Workout of the Day:

  • Warm up (3 minute jog)
  • 2X12 jumping jacks
  • 2X12 high knees
  • 2X10 push-ups
  • 3X10 Bicep curls
  • 3X8 Tricep Kickbacks (each arm)
  • 2X8 Lunges (each leg)
  • 3 minute Jog Cool Down
  • Static Stretch


Nicol Hodges

Nicol Hodges aka "Nic" is fitness professional (NASM, CPT/PES) and product designer living in San Diego, CA. Nicol's athletic background started in her hometown of St. Charles, MO where she earned her 400m state ranking 3 years in a row. Later, at the University of MO, Columbia she earned 8-Big 12 Track and Field titles and a championship title. Nicol currently continues her love for running by competing in local and national running events.