your favorites for Arm Size!!!

[BoyFromAus]

so what are the exercises which get you the most arm size and in what rep range?

I've noticed that EZ bar skull crushers have really hammered my Tris. I do 3 x 8 using them.

Weighted Dips 3 x 12 seem to hammer my upper tris and have added some size.

As for my biceps and forearms.. i don't know. They seem to take their time to grow.

 

[tnubs]

heavy rows and chins. compound movements all the way

 

[DipsRus]

I like the rows and chins too. I hadn't done chins in a month or so, and have zilch for bicep gains. Back to them I go!

 

[Rodja]

Close-Grip
Chins
Hammer Curls
Dips

 

[lilsugaro6490]

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[rammy222]

i love ez bar curls for bi's. Puts great size on my bis.

Then close grip bench for tris

 

[brk_nemesis]

Flared elbows cable pushdown(mock cgb) and overhead tri extions for tri's

BB curls, and machine preacher curls for bi's

Strict reverse curls and hammers for forearms/tie-ins



* everything rest paused past 20 reps:knockedout:

 

[jakellpet]

heavy rows and chins. compound movements all the way

werd. I only directly train my arms once every two weeks, yet they grow.