Whats your best Bicep exercises?
whats your best tricep exercises?
whats your best tricep exercises?
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Best Arm Workouts
- Thread starter jJjburton
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LocalRoller
Member
Biceps:
1) normal curls (pyramiding the weight to a heavy set than back down focusing on the squeeze)
2) incline curls (for the stretch and increased range of motion)
3) Cable curls (constant resistance)
Triceps:
1) Overhead rope tricep extension on incline bench
2) Standing single arm cable overhead tricep extension
3) Single arm cable push down (supinated grip)
I am lazy tbh and I really only do normal curls and overhead rope extension on incline bench. I would do all 3 exercises for both but I usually do arms after I already worked out chest(triceps) or back(biceps). Those 2 exercises seem enough for me anyway.
1) normal curls (pyramiding the weight to a heavy set than back down focusing on the squeeze)
2) incline curls (for the stretch and increased range of motion)
3) Cable curls (constant resistance)
Triceps:
1) Overhead rope tricep extension on incline bench
2) Standing single arm cable overhead tricep extension
3) Single arm cable push down (supinated grip)
I am lazy tbh and I really only do normal curls and overhead rope extension on incline bench. I would do all 3 exercises for both but I usually do arms after I already worked out chest(triceps) or back(biceps). Those 2 exercises seem enough for me anyway.
bob357sig
Member
Superset bi and tri with rope pressdowns and rope hammer curls. 3 light sets for warmup
Triceps Mass: close grip bench
Biceps Mass: standing Ez curl bar- wider grip curls.
tricep isolate: reverse grip cable pressdowns
Bicep isolate: preacher curls- EZ bar close grip.
i do a lot of other things here and there but these give me the best feel = results.
Triceps Mass: close grip bench
Biceps Mass: standing Ez curl bar- wider grip curls.
tricep isolate: reverse grip cable pressdowns
Bicep isolate: preacher curls- EZ bar close grip.
i do a lot of other things here and there but these give me the best feel = results.
Ro
i agree about ez curl bar those are fantastic. For me they build alot of mass.
Rope pressdowns are reallt fantastic, also never feel it in the elbow like times when doing skull crushers.
i agree about ez curl bar those are fantastic. For me they build alot of mass.
One handed rope pushdowns definitly hit the inner tricep more then the two handed. Two handed i go away from body to hit that outer part.
nothin beats the ropes for triceps.
nothin beats the ropes for triceps.
Rows. Bent-over and particularly close-grip rows.
Fave bicep isolation - preacher curls
Brandaddy
Member
I'm not sure what has really given them the best growth. But what I can feel the best are,
1. Seated db curls sitting backwards on a preacher bench so the back of your arms/elbows are supported but you can get a full stretch yet.
2. Spider curls on an incline bench
3. Heavy rope hammer curls
1. Seated db curls sitting backwards on a preacher bench so the back of your arms/elbows are supported but you can get a full stretch yet.
2. Spider curls on an incline bench
3. Heavy rope hammer curls
LocalRoller
Member
Supinated or pronated grip? I feel the inner head more on the supinated grip. I actually feel it in the whole horseshoe better supinated than pronated.
Pronated,
I cant get the feeling from supinated.
Exercise selection is overrated. It's going to grow to a predetermined genetic shape/peak either way
