Biceps?

[floridalife]

Without a doubt the best mass builder for bi's is hammer curls, i prefer them done with cables holding the tricep pushdown v upside down, and doing single handed cable curls with no atachment just holding under the ball..

Use explosive movements for growth

 

[thelion2005]

My arms were stuck at 18". I have been pumping to 19" recently. The change I made was to cut back a little on bi's. I was overtraining with 9 sets. (I'm sure tri's came up a bit too.) I also picked up 10 pounds of body weight.

I work them after back twice a week using two different, but basic routines.
The last set is all out.
First:
- Standing bicep curls 3 X 8, 6, 6. Hand placed against outside thigh.
- Scott curls 3 X 8, 6, 6 Slow and steady
Second:
- DB incline curls 3 X 8, 6, 6
- Arnold concentration curls 3 X 8, 6, 6

Forearms follow.