best arm bulker

[mcgaret]

What is your guys take on the best exercise or way to bulk arms - bi's
and tri's?

 

[mikeswift]

to be perfectly honest I hardly train my bi's and tri's because they get hit so hard doing all the standards... not to say I don't train them at all but I'm more interested in functional strength myself.

 

[winneevee]

Barbell curls heavy with rest pauses, and heavy dips for tris

 

[saudades]

I'd say heavy Barbell Curls for biceps...

and skullcrushers for Triceps.

Ditto!

 

[hector]

im with with everyone else barbell or heavy preacher.

 

[Crazymank]

scull crushers, front straight barbell curls.

 

[mcgaret]

Yeah, Barbell curls. Heavy dumbell curls are OK too. I just started doing skullcrushers
again and dam I love em. after all these years I am still looking for the "secret" lol

 

[Pugs]

Good genetics don't hurt either.

 

[highside]

Heavy Barbell Curls and Skull Crushers. Also, I think it helps if you do the heavy barbell curls with proper form. Then when you can not do anymore cheat and rock a little bit to do a few more each set.

 

[hector]

heavy close grip bench or weighted dips r my fav 4 tris

 

[muscleitis]

zottmen db curls. Just started them. man there a killer

 

[mcgaret]

zottmen db curls. Just started them. man there a killer

which ones are zottmen?

 

[mcgaret]

Good genetics don't hurt either.

OUCH

 

[muscleitis]

which ones are zottmen?

Zottman curls work the biceps, bracialis and bracioradialis in an unbelievable fashion!

Implementation: (A) To begin, grasp two dumbbells and sit on the edge of a flat bench. Let your arms hang straight down, with your palms facing forward. You'll curl the dumbbells up, but with one slight variation: to prevent recruitment of the forearm flexors, bend your wrist back so that the back of your hand is at almost a 45-degree angle to your wrist. On normal wrist curls you would flex the wrist upward or at least have a tendency to do so. The action here will be opposite of this, you will literally bend your wrist backwards. Trust me when I say the growth here is stupendous!

(B) Now, after you curl the dumbbell all the way up, straighten the wrist and turn your forearm so that the dumbbell is now pointing downwards as if you were doing a reverse dumbbell curl. While keeping your wrists in a neutral position, slowly lower the dumbbells. That is one rep.