Question about bis and tris

[sheerterror]

I have genetically wide forearms, which makes my bis and tris seem narrow. Does anyone know any good exercises to widen the bicep and tricep, particularly near the elbow? Thanks.

[DevilsDeity]

skull crushers are my fav tricep exercise

hammer curls for the bis

[Neo]

close grip bench press and hammer curls!!!!

[Fullback57]

I definatley agree with the Skullcrushers, one of my favorite exercises to do

[CrazyRussian]

don't hammer curls make the bicept longer rather than wider?

[williampowers]

For Tri's I have a good movement,
On a decline bench grab two individual dumblells and do skull crushers with absolute perfect form.

[Pheedno]

Close grip-Tris
Concentration Curls-Bis
All sets to muscle failure