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  1. #1
    Elite SuperBane's Avatar
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    Inner Tricep & Outer Bicep

    I find myself lagging in growth in these places.
    I'd like to focus on and blast em hard. Not sure what I could do to focus on and hit these.
    I do just about everything already so maybe it is genetics?

    The inner part of my tri's closest to rib cage
    and outer part of bicep.

    Maybe more DB kickbacks & wide grip BB curls?
    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

  2. #2
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    Close bench press, for the outer bicep, hammer curls. Any kind of hammer curl whether its standing, incline bench or rope.

  3. #3
    Traptheend AndroSport's Avatar
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    try a cross-body hammer curl... dont see anyone doing those anymore.

    on second thought... why dont you just list what exercises you actually do for each so we can give you some pointers...

  4. #4
    Elite SuperBane's Avatar
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    Tricep:
    Close grip bench press
    close grip / Triangle / rope pull down.
    "wide" grip pulldown.
    Cable or db kickbacks. ( I replaced pull overs / Skull crushers with these as elbow injury)

    Bicep:
    Hammer curl (or) Reverse curl (depending on mood)
    Preacher/Hammer machine
    Incline DB curl
    Widegrip EZ bar curl

    Not sure if I missed anything.
    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

  5. #5
    Senior Member Get Some's Avatar
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    Inner tris?? Weighted dips all day!!!

    Outer bicep? Jerk off more... Or V pattern hammer curls (in to out)
    I ALMOST BOUGHT SKINNY JEANS ONCE

  6. #6
    Traptheend AndroSport's Avatar
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    on the cable machine i will take the ez-curl bar that i use for triceps pull downs and reverse my grip to underhanded... you will have to grab wide to make it work but there is another option for you on tri's. i also to the overhead dumbbell press... can do it seated with a straight back or on an incline bench to change it up.

    Rich Piana spoke of a guy who did a bunch of research... based on his form/experience but he was a bodybuilder and instead of listening to what everybody said exercise "X" would do for him he would go into he gym and each day do a bunch of sets of one specific movement then the next day he would record where he was sore etc.

    So... you really gotta play around with different ideas... different techniques for the same exercise to see what works best for you

  7. #7
    Elite PillarofBalance's Avatar
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    Genetics. It will always lag. But keep trying anyway.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  8. #8
    Elite grizzldsealpoacher's Avatar
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    I dunno if it will help but here is what I do for bi's and tri's

    I do full body so I hit these movements once a week

    day one Incline db curl I curl both arms the same time heavy 3 sets 8 reps superset chin ups to fail, For tri's I do Dips weighted or bw dips with a farmers walk

    Day two I use the standard bar heavy 8 reps normal grip curls super set 8 reps wide grip curls 3 sets then same bar same weight skull crushers super set close grip bp 8 reps

    Day three rope pull downs heavy superset st bar curls on the cable machine 3 sets 8 reps

    Day four (maybe) single arm pull downs super set single arm curls on the cable machine

    good luck
    Enjoy Your Ride!

  9. #9
    Elite SuperBane's Avatar
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    I think this may be genetics but it is worth asking.
    Thank you for the replies.
    I guess I should have said I'm about 6'3/4 .... Long body parts.

    I'm def going to add the weighted dips as long as it doesn't irritate my elbow too much
    Maybe start hitting them EOD as well.

    Thanks.
    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

  10. #10
    Traptheend AndroSport's Avatar
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    Originally Posted by SuperBane View Post
    I think this may be genetics but it is worth asking.
    Thank you for the replies.
    I guess I should have said I'm about 6'3/4 .... Long body parts.

    I'm def going to add the weighted dips as long as it doesn't irritate my elbow too much
    Maybe start hitting them EOD as well.

    Thanks.
    I am 6'2" and i have some long ass arms bro... they were meant for blocking passes... but it is possible to get them big its just harder than it is for a little dude.

    Here is a shot of my inner tri... my arms were nothing close to huge at this point but you can see some decent growth on the inner tricep. If you focus on them they will grow in all areas.

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