What is a better exercise to get the arms thicker?

**Aggression** · 08-11-2004, 10:23 PM

1. Seated dumbell hammer curls

2. Reverse preacher curls (with ez bar)

**ImmmtheIceman** · 08-11-2004, 10:26 PM

Seated dumbell hammer curls are prob. one of the best to make teh arms thicker. make sure you go heavy and squeeze real tight at the top.

**se11** · 08-11-2004, 10:27 PM

Any sort of hammers.

**Soldier of Misfortune** · 08-11-2004, 11:28 PM

Squat.

**znak** · 08-12-2004, 01:21 AM

The majority of the mass and size of your arms is your triceps.

IMO this poll doesn't make sense.

Want to build size-- do weighted dips.

**se11** · 08-12-2004, 01:47 AM

Originally Posted by znak

The majority of the mass and size of your arms is your triceps.

IMO this poll doesn't make sense.

Want to build size-- do weighted dips.

true if you want complete thickness triceps are what you want, but if your talking about making the bicep thicker it's hammers.

**Darkness** · 08-12-2004, 03:13 AM

Originally Posted by se11

true if you want complete thickness triceps are what you want, but if your talking about making the bicep thicker it's hammers.

The title says "...arms thicker" not biceps only! Dips are the best, hammers next.

**Quake** · 08-12-2004, 05:56 AM

Single arm alternate cable curls with strict form and big squeeze at peak contraction I find really isolate the bicep, helluva pump! Hammers will help with forearms too, preachers, lower bicep. It's all about variation IMO. If you combine and mix these three exercises you'll get thick arms.

**ripsid** · 08-12-2004, 06:59 AM

That's a great point that I think most people don't get! The tricep is 65+% of the arm, and the bicep gives you the glory with the peak but the tricep gives you the meat!
If you look ar Marcus Ruhl the man has HUGE biceps, but his triceps can lag, compare to them. I prefer weighted bench dips for triceps, stacking 45 plates on my lap or use DB's.
I also use skulls with press' (st bar), and/or db's on a decline.

SID

**GoingBiG** · 08-12-2004, 08:39 AM

Triceps: Wieghted Dip and Close grip Benchpress works just for fine
Biceps: Hammercurls

**bluethunder** · 08-12-2004, 08:44 AM

Well if your talking about lower arm ass(brachs/forearm) then hammers. But overall mass as stated comes from the tri's. Having said that then all previous replies are good but the narrow grip flat bench is the meat & potatoes IMO..

**GoingBiG** · 08-12-2004, 09:53 AM

Forearm: Reverse Curls

**Hypertrophy** · 08-12-2004, 10:05 AM

Of those two choices, Hammer Curls.

**carbs-rule** · 08-12-2004, 12:19 PM

Also, i read in a mag recently that you should imagine squeezing a grapefruit in your elbow when performing curls as opposed to just trying to lift it. I tried this and got a much stronger pump and my biceps were actually sore for the first time in months.

**Soldier of Misfortune** · 08-12-2004, 12:23 PM

Originally Posted by carbs-rule

Also, i read in a mag recently that you should imagine squeezing a grapefruit in your elbow when performing curls as opposed to just trying to lift it. I tried this and got a much stronger pump and my biceps were actually sore for the first time in months.

That is forcing more blood into the muscle or flexing at the top of the positive phase of the rep. Its good to do.

Or you can work your legs very hard, SQUAT!! Legs release more testosterone than anyother muscle when worked.