How Do You Build Biceps/Triceps To Gain Muscle/Strength/Power?
If you only have 10 pounds, you should do tricep extensions, isolation curls, and push-ups. To do tricep extensions, stand in a walking stance, with one leg in front of the other. Lean forward slightly. Hold the weights in your hands, with your triceps parallel to the ground, pointing your elbows behind you. Then, slowly straighten your arms until your entire arm is straight behind you and parallel to the floor. To do isolation curls, stand with your legs slightly wider than shoulder width, then take one weight in your right hand, and place your right elbow on your right knee. Slowly curl the weight up, and down. For push-ups, make sure to keep your back straight, go down untill your nose hits the floor, and go slowly. For reps, I would reccomend finding the maximum you can do of each exercise, and build on to that. However you should always do at least 8 reps.
