Arm exercises, need a few ideas fellas

[Senorman]

Cables are you're best bet for triceps with minimal shoulder involvement and variations of a preacher curl for biceps.

I have a home gym and do not have any cable machines. Got me thinking though, there's probably some type of pully system I can rig up mounted to the ceiling. I've got some heavy duty ceiling attachment points available that just may work.

 

[MindlessWork]

I have a home gym and do not have any cable machines. Got me thinking though, there's probably some type of pully system I can rig up mounted to the ceiling. I've got some heavy duty ceiling attachment points available that just may work.

Nice just jerry-rig an attachment to hold some plates at the other end of the cable. Get some plastic covered metal cable (the kind used in commercial gym machines) cut it to a decent length and attach some handles to one end and hook on plates at the other end.

 

[Senorman]

Nice just jerry-rig an attachment to hold some plates at the other end of the cable. Get some plastic covered metal cable (the kind used in commercial gym machines) cut it to a decent length and attach some handles to one end and hook on plates at the other end.

Good call. I'll poke around the ol World Wide Web and see what I can rig up.

 

[Wunderpus]

I struggle to get my bi's to pump. The best exercise I've ever found I picked up from Ben Pakulski. Super set reverse curls and standing bicep curls with the bar. I start at sets of 20/20, work my way down and add ~5lb's every set. Second best is in between the two cables machines, raise the pulleys almost all the way up, attach the standard hand grips (square-like shape), kneel on one knee, and try to bring your pinkies into your ears. Similar to a double front bicep pose.


Very hard to describe exercises without pictures

 

[Wunderpus]

I have a home gym and do not have any cable machines. Got me thinking though, there's probably some type of pully system I can rig up mounted to the ceiling. I've got some heavy duty ceiling attachment points available that just may work.

Bro, the bands fucking MURDER my biceps. Just make them tight as hell and run some crazy high-rep shit. No need for pulleys if you don't have them.

 

[raysugar1234]

I've been holding my triceps extensions for 4 seconds on the bottom of each rep and it's really killer. Jump stretch bands can work great for biceps, I attach one to the Ez bar and step on it with both feet. It makes it a much more intense movement and you can squeeze the contraction at the top for a few seconds. That will pump your biceps for sure, It puts constant pressure on them.

 

[Wunderpus]

I've been holding my triceps extensions for 4 seconds on the bottom of each rep and it's really killer. Jump stretch bands can work great for biceps, I attach one to the Ez bar and step on it with both feet. It makes it a much more intense movement and you can squeeze the contraction at the top for a few seconds. That will pump your biceps for sure, It puts constant pressure on them.

Hell yeah! I've also always wanted to try the chains that I see people use online. I honestly don't give a fuck if it leads to more hypertrophy, it just looks cool