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  1. #13
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    Ill have to disagree with some of you but everyones body is different. If I go a few weeks without focusing on arms I definitely feel strength declines a little and that if you want really great arms, most people have to work them on their own. 130lb dumbell rows definitely do a lot for bis and forearms but I need a day of just curls as well. I think the two best mass builders for bis are straight bar barbell curls and single arm hammer curls with either dumbells or a single rope on a cable machine.

    For general arm growth in general also, if you are using straps for back workouts, STOP!

  2. #14
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    Spider curls

  3. #15
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    I have a bit of a hard time with my triceps, always had the biigest biceps around friends and all...one asian kid told me they looked like balloons. my triceps are tiny

  4. #16
    Elite stonetag's Avatar
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    Quote Originally Posted by Seeker View Post
    Pretty simple. 5 sets of standing barbel curls. Really all you need for what you're looking for.
    Right here, all you need! Heavy weeks, light weeks, its the ultimate builder.
    And yes, hammer curls, thanks POB.
    Last edited by stonetag; 07-04-2018 at 05:50 AM.
    Sometimes in life you have to stop and think, Is it worth the jail time?

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  6. #17
    Elite ccpro's Avatar
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    I think all this is good info. I don't have huge biceps but my triceps respond well, my arms get very round and fat...I definitely don't have that "from the side arms are big and looking straight at them they're narrow" look. Do you bros know what I mean? I love doing dumbell curls on preacher...they seem to blast me. I don't usually do any more than 8 sets on biceps period.
    Chances are if you busting a nut, you're having a good time!

  7. #18
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    Quote Originally Posted by PillarofBalance View Post
    Hammer curls are great to also hit the brachioradialus. Don't skip these!!!
    Thatís the only bicep specific movement I do. Of course Iím no where close to having the physique you guys have!

  8. #19
    Elite Megatron28's Avatar
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    Quote Originally Posted by Seeker View Post
    Pretty simple. 5 sets of standing barbel curls. Really all you need for what you're looking for.
    You forgot to add that they should be done in the squat rack. ;-)

    PCT is for quitters... Joliver

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    bigdog (07-09-2018),Seeker (07-04-2018),stonetag (07-07-2018)

  10. #20
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    Quote Originally Posted by ccpro View Post
    I think all this is good info. I don't have huge biceps but my triceps respond well, my arms get very round and fat...I definitely don't have that "from the side arms are big and looking straight at them they're narrow" look. Do you bros know what I mean? I love doing dumbell curls on preacher...they seem to blast me. I don't usually do any more than 8 sets on biceps period.
    That's my current struggle... my arms look big from the side but narrow from the front. My tris are pretty big but my biceps look narrow. I have tried everything under the sun to get them to grow thicker. Back to the lab...

  11. #21
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    Quote Originally Posted by Seeker View Post
    Pretty simple. 5 sets of standing barbel curls. Really all you need for what you're looking for.
    How often you recommend three days a week?

    Three days seems best for me anything over and not enough recovery time

  12. #22
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    Added standing BB curls and hammers, 5 sets of each, to my workout on Saturday. I used some weight but nothing crazy heavy.

    Going to be adding these to my MWF workouts and will post up to let you guys know how its going.
    The Comeback Kid

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  14. #23
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    I like the seated bicep curl from hanging and turning the wrist facing out.

    Also don't forget strict drag curls

  15. #24
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    For the guys that don’t train biceps specifically probably have decent bicep genetics. It’s needed imo for most all of us. If you’re a bodybuilder, you need to be hitting bis directly as well as indirectly.


    As for my favorites probably preacher curls and hammer curls. I always warm up really good and get a lot of blood in there before doing preachers though, as I have seen some pretty bad tears in guys.


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