Home Plans for Strengthening Biceps and Triceps

Regular weight training can help improve your muscle, bone and connective tissue strength, help in weight management and prevent or alleviate several health conditions, such as depression, diabetes, lower back pain, osteoporosis and arthritis. To develop strength in your arms, including your biceps and triceps muscles, aim for two to six sets of four to eight repetitions of each exercise. Give your arms at least two minutes to rest between sets, and always use enough resistance to fully fatigue your muscles by the final repetition.
Pushups
Pushups help strengthen your shoulders and triceps, as well as your chest, back and abdominal muscles. Lie facedown on the floor with your hands positioned directly beneath your shoulders with your legs extended behind you. Lift your body up onto your hands and toes with your legs, back and head forming a straight line. Slowly bend your elbows, lowering your torso until your chest touches the floor. To concentrate more of the exercise on your triceps, place your hands on a medicine ball beneath your chest and perform the exercise.
Chair Dips
Perform chair dips right from your living room to build strength in your triceps. Sit on the edge of a sturdy chair with your feet flat on the floor and your hands to either side of your thighs with your fingers wrapped around the edge of the chair. Move your bottom off the chair as you bend your elbows to 90 degrees. Hold briefly, and extend your arms as you return to the starting position.
Biceps Curls
Grab a pair of dumbbells, or, if you're at home, two full water bottles to work your biceps with curls. Hold a dumbbell in each hand, and stand with your feet slightly apart and your arms hanging in front of you, palms facing forward. In a slow, controlled motion, bring the dumbbell in your right hand toward your right shoulder, squeezing your biceps muscle at the top. Lower the right dumbbell and repeat with your left arm. To add variation, start with your arms hanging naturally at your sides with your palms facing in toward your body. Curl the dumbbell up toward your shoulder without rotating your wrist. The movement should mimic hammering a nail.
Triceps Extensions
Perform triceps extensions either with a weight bench or standing up. To use a bench, place your right knee and hand on a flat bench while holding a dumbbell in your left hand. Lean forward, keeping your back and head straight. Start with your left hand hanging naturally. Bend your left elbow so your upper arm is in line with your torso. Slowly extend your arm backward, lifting the dumbbell toward the ceiling. Switch sides to work your right triceps. If you don't have a bench, stand with your feet shoulder width apart holding a dumbbell behind your head with both hands. Extend your arms, raising the dumbbell above your head. Lower and repeat.