Favorite Biceps & Triceps Mass Builders

[gymtime]

Skull crushers-reverse grip. It's a killer.

 

[the-juggernaut]

barbell curls for bis and dips for tries....



,,,,,,,,,,,,
"allow me to demostate the specail techinch of shoalin shadow boxing" that was said in the movie shoalin vs lama before he got his ass kicked,,,lol

 

[babyfaced monster]

standing bb curls and close grip benching

 

[Garza]

Standing barbell, closed grip bench

 

[absolute hardgainer]

Tris: The dip - the weighted dip that is

Bis: Close grip preacher curl, probably the most isolating bicep exercise.

hardgainer (!)

 

[Welsh power house]

straight barbell curls for the bis


close-grip bench press or dips for the tris


DAI

 

[Big Arnold]

Arm Routine Favorites

For Biceps I do back-to-back exercises of Chinups followed immediately by E-Z Bar Cable curls (full 100lb stack with an additional 45lb plate pinned on).
For Triceps I use a home made "Y" rope (with hand loops at the end) and do overhead tricep rope extensions off the cable machine, again,..with a set of 45lb plates attached to the full stack - Great Burn!

 

[goahead]

BI:

standing DB curls, if i go heavy with bb curls i cannot help but cheating too much, it seems dumbell curls activate both long and short head for me, but this can be a persoanl biomechanical thing, others swear by bb curl as mainstay

other nice mass builder is weightet close reverse grip puillups using low reps (8-4 reps )and scott barbell curls using slightly more reps (12-8 reps)

TRI weigted dips or california presses

 

[CRAZYPITBULL]

Heavy standing bb curls/ Close grip bench

 

[TheBandit]

Standing BB curls for bi's and skulls for tri's.

ditto