arm workout help

[liztic]

hey, i'm wondering if anyone can share a successful arm workout with me. it's the hardest area for me to add bulk. thanks in advance

[BlocRoc]

Same here

What worked for me was a combination of:
Preacher curls
Incline bench dumbbell curl

super sets curls....e.g. With a machine i use a curl bar (the one that is angled and not straight) and do 3 sets of the following with a small break between set:
REALLY WIDE grip curls 8 reps
medium grip curls 8 reps
REALLY NARROW grip curls 8 reps

What I've noticed is that this combination (wide, narrow, medium) hits the biceps from all the angles that give it size,

For the tricep:

tricep press to isolate the muscle (dont use too much weight as you'll end up using your shoulders and back

SKULL CRUSHERS - My favorite and it works best for me
dumbbell kick backs (really watch the form and go SLOWWWWWW!)
decline bench NARROW grip barbell press (This is awesome as well!)

Hope this helps, It worked for me as I have the same problem with arms.


Mix and match these excercises on arm days, and you should see some results, as I did!

L8

[15yroldbbuilder]

This is what i do...(using 20pound dumbell)

Biceps:

Dumbell Curls (while standing, do 20 reps, 10 each arm.)
Concentration Curl (while sitting, do 3sets of 8-10 reps.)
Hammer Curls(this focuses more on your foream though, 3sets of 12)

Triceps:

Tricep Extension(best tricep exercise IMO)(4sets of 12, or more.)
One Arm Tricep Extension(3sets of 12)
Dumbell Kickback(3sets of 12)

[solidj55]

Well everyone is different. For me if I do too much isolation work for my arms all my upper body exercises tend to go down due to overtraining. What made my arms the biggest was from compound movements. My triceps exploded when I started doing, heavy benches, heavy closegrip presses(flat/incline), heavy dips, etc. My biceps exploded from doing weighted pullups, heavy rows, deadlifts, and heavy standing straight bar curls or heavy dumbell preacher curls. Now some people are gifted and able to do these arm workouts that call for 2-3 exercises for bis and tris with good results. If your one of those guys I am jealous and I hate you lol, I wish I could do them.

[AndroholiK]

This is what i do and ive gotten good results from it.
Bicep
• Hammer Curls: 3 sets x 8 reps
• Preacher Curls/EZ curl bar: 3 sets x 8 reps
• Straight Bar Curls: 3 sets x 8 reps
• 2 sets of weighted pullups till failure

every month i switch the order i do em in and throw in a different exercise like conctration curls or something else.

Tricep
• Barbell Skull Crushers: 3 sets x 8 reps
• Pushdowns: 3 sets x 8 reps
• Close Grip Bench: 3 x 8
• 2/3 sets dips
I do sets of dips rite after pushdowns real fast like a super set, leaves me triceps real sore.

Do the straigtbar and and the ez curl bar super slow and squeeze like crazy at top. I think working on a perfect form in stead of real heavy weight will make the arms grow more.