What Are Some Good Exercises For Biceps & Forearms

[gtconvertable89]

I'm having a hard time gaining size in my biceps and forearms. After the gym, I rarely feel sore and I am having touble working these muscles out. Any info on some good bicep or forearms exercises would be helpful. Thanks

 

[Inkman69]

Kinda hard giving you advise without knowing what you are doing now but I have always gotten great results with Standing ez curls heavy, spider curls(preacher with the flat part of the pad facing away from you better for the elbows) Seated dumbell alternate curls for biceps. For forearms I love to do reverse 21's on ez curl bar and seated wrist curls on the end of a bench. Try that on for size. Remember arms are not a large bodypart to train and lots of people tend to do way to many sets and exercises for them. Keep it simple 3 sets each exercise heavy following 1 warm up set. Get ready to grow. P.M me if you want more advise. Luvtolift.

 

[BatZgirl]

BICEPS: Concentration Curls work the best!!!

 

[BatZgirl]

Forearms

By B/F suggests these exercises for your forearms

Wrist Curls 8X10 15/ 30KG
Reverse Wrist Curls 8X10 15/ 30KG
Hammer Curls 8X10 15/ 30KG