Bicep vs tricep. They’re both important for arm strength. But they do different things. The biceps help you pull. The triceps help you push. Understanding each muscle can make your workouts better. In this article, we’ll look at their functions. We’ll also share the best exercises for both.
Biceps vs Triceps: Anatomy and Function
Anatomy
- Biceps
- Located on the front of the upper arm.
- Made up of two parts: the long head and the short head.
- Smaller in size compared to the triceps but still important for arm shape and strength.
- Located on the front of the upper arm.
- Triceps
- Located on the back of the upper arm.
- Composed of three parts: the long head, lateral head, and medial head.
- Takes up more space in the arm, contributing significantly to arm mass and strength.
- Located on the back of the upper arm.
Function
- Biceps Function
- Helps bend your arm at the elbow.
- Key for pulling moves like curls and chin-ups.
- Also aids in lifting and drawing things toward your body.
- Helps bend your arm at the elbow.
- Triceps Function
- Helps straighten your arm at the elbow.
- Important for pushing moves like push-ups and bench press.
- Vital for pressing and pushing motions away from the body.
- Helps straighten your arm at the elbow.
Effective Exercises for Biceps and Triceps
Tricep Dips
How to Do It:
Place your hands on a bench or dip bars. Lower your body by bending your elbows. Push yourself back up.
Benefits:
Builds tricep strength and tones the arms. The biceps help stabilize the movement.
Dumbbell Curl
How to Do It:
Hold one dumbbell in each hand. Curl the weights up toward your shoulders.
Benefits:
Targets the biceps. Triceps assist in elbow stability.
Chin-Up
How to Do It:
Grab the bar with your palms facing you. Pull yourself up until your chin is over the bar.
Benefits:
Primarily hits the biceps. Triceps help with control and overall arm balance.
Barbell Curl to Overhead Tricep Extension
How to Do It:
Curl the barbell up, then press it overhead into a tricep extension.
Benefits:
Trains both biceps and triceps in one move. Builds balanced arm strength.
Crossbody Hammer Curl
How to Do It:
Hold dumbbells by your sides. Curl one across your body toward the opposite shoulder. Alternate sides.
Benefits:
Strengthens the biceps. Triceps support the movement by stabilizing the arm.
Work both biceps and triceps. That’s how you build strong arms. Choose moves that hit both. Train them often. Keep it consistent. Your arms will get stronger. And they’ll look more defined.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.