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View Poll Results: What is a better exercise to get the arms thicker?

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  • Seated dumbell hammer curls

    12 85.71%
  • Reverse preacher curls (with ez bar)

    2 14.29%
Results 1 to 15 of 15
  1. #1
    Aggression is offline Member
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    What is a better exercise to get the arms thicker?

    1. Seated dumbell hammer curls

    2. Reverse preacher curls (with ez bar)

  2. #2
    ImmmtheIceman's Avatar
    ImmmtheIceman is offline Senior Member
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    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.

  3. #3
    se11 is offline Associate Member
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    Any sort of hammers.

  4. #4
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    Squat.

  5. #5
    znak's Avatar
    znak is offline Senior Member
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    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.

  6. #6
    se11 is offline Associate Member
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    Quote 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.

  7. #7
    Darkness's Avatar
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    Quote 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.

  8. #8
    Quake is offline Member
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    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.

  9. #9
    ripsid's Avatar
    ripsid is offline Senior Member
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    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

  10. #10
    GoingBiG's Avatar
    GoingBiG is offline Junior Member
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    Triceps: Wieghted Dip and Close grip Benchpress works just for fine
    Biceps: Hammercurls

  11. #11
    bluethunder is offline Anabolic Member
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    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..

  12. #12
    GoingBiG's Avatar
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    Forearm: Reverse Curls

  13. #13
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Of those two choices, Hammer Curls.

  14. #14
    carbs-rule is offline Associate Member
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    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.

  15. #15
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    Quote 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.

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