Biceps/Triceps

[psmith__]

Hi Everyone,

Heres the deal.

I want to add muscle on my biceps and triceps, biceps a bigger priority - but I am to skint to go the gym until I get a new job. So gym equiptment is out. I have a set of dumbells which I have been putting to use recently. However, I have mainly doing about 400x preacher curls to date, and I am growing muscle, but not much on my biceps/triceps, more my lower arms just before the elbow joint. This is cool but I want to stack it on my biceps expecially

Looking at this diagrams on Google, which i cannot post apparently until 30 posts, I have been building my...

"palmaris and capri muscles"...

And thinking it through a lot of the stress in preacher curl exercises is lower arms as opposed to biceps...

What are better exercises (preferabbly with dumbells) to purely develop the biceps?

Thanks Guys

[asdf89]

well the triceps make up much more of your upper arm then the biceps do so im not sure why they are more of a priority if youre looking for upper arm size..they should both be an equal priority...those muscles you listed are in your forearm which will come with bicep development...preacher curls do a good job at hitting the bicep while keeping tension on it...it is not intended for your forearms specifically even though like i said it will hit them...


what do you mean you have been doing 400x preacher curls? youre doing 400 reps of them?

hammer curls
concentration curls
incline dumbbell curls

[psmith__]

well the triceps make up much more of your upper arm then the biceps do so im not sure why they are more of a priority if youre looking for upper arm size..they should both be an equal priority...those muscles you listed are in your forearm which will come with bicep development...preacher curls do a good job at hitting the bicep while keeping tension on it...it is not intended for your forearms specifically even though like i said it will hit them...


what do you mean you have been doing 400x preacher curls? youre doing 400 reps of them?

hammer curls
concentration curls
incline dumbbell curls

Yep 400 per day, and yes I could just "Google it", I suppose, however sometimes it is nice to actually speak to a human being who may have had success doing certain exercises to boost the size of there biceps, hence the post to the forum...

[asdf89]

Yep 400 per day, and yes I could just "Google it", I suppose, however sometimes it is nice to actually speak to a human being who may have had success doing certain exercises to boost the size of there biceps, hence the post to the forum...

this is crazy you need to do some research...keep doing 400 reps of preacher curls every day and youll get nowhere...your biceps are going to be overtrained if they arent already because youre not getting adequate rest and doing way too many reps ..pick 2-3 biceps exercises and do them 3-4 sets 8-10 reps...give yourself adequate rest in between workouts (several days-week)

[ensignia]

LOL 400 reps a day.

[sloop]

400 reps a day = 1 minute 30 seconds of furious fapping.

[wallyworld34]

400 reps a day.... notsureifsrs.jpeg , oh and in before will ferrell in anchorman doing his 1000 rep on concentrate curls. lol

[darklight79]

Lol give him a break. If this guy is for real it shows he is at least putting some effort into researching his stuff, even though it's a lil' off target.

Guide the newbie.

[aesthetic123]

Lol give him a break. If this guy is for real it shows he is at least putting some effort into researching his stuff, even though it's a lil' off target.

Guide the newbie.

do it then?


yo OP

check Starting Strength