what builds the bi and tri?

[consumerreport]

I was wondering what hits the outter head of the tricep and what will widen the bicep

[brandon707]

I was wondering what hits the outter head of the tricep and what will widen the bicep

wrong forum bro

[Bigboy123]

wrong forum bro

Yeah... Ur telling me...

[markas214]

Outer head, dips between benches, pushdowns with a rope. Wider bicep hammer and reverse curls.

[50%Natural]

read the arnold encyclapedia

[RoNNy THe BuLL]

For bicep Thickness, nothing beats Barbell Curls with a wide grip. When I say wide, I mean around 14"-18" apart.
The whole thing with this exercise is not the amount of weight, but how controlled and how much you squeeze. But don't be a pussy, still put on a weight you struggle with. Just have a spot to help you get out some forced reps and you'll notice a huge difference.

For the outer head of the tricep, I'd recommend kickbacks. Same thing, squeeze the shit out of it brah. I mean SQUEEEEZE.

[MrDezel]

for mass you cant beat the barbell curl/ close grip bench combo!

[motoxxxguy]

The close-grip benchpress is a winner for your tris. I also do a variety of curls (hammer, close grip, wide grip, dumbell, etc.) for my bis.

-moto