Best exercises for arms mass?

[creatine4ever]

Have seen good gains muscle wise but NOT as much mass wise

Seems from reading some posts that BB curls and hammer curls for biceps, and skullcrusher for triceps

What are your favorite?

Thanks

[fnares]

Dips

[creatine4ever]

I'll also add. What are best for forearm mass?

[Jetigen]

In descending order

My favorite biceps exercises:

1. Close grip chin-ups with weights
2. Nautilus Multi-Bicep Machine curls
3. Slow dumbbell curls on incline bench
4. Standing barbell curls
5. Hammer curls



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My favorite triceps exercises:

1. Body weight triceps extensions
2. Dips with weights
3. Rippetoe lying triceps extensions
4. Nautilus Multi Tricep Machine extensions


Rippetoe lying triceps extensions explained:



How it's done correctly:



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Body weight tricep extensions:



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My favorite forearm exercises:

All exercises in the below video:



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Good luck in your training, OP!!

[creatine4ever]

Thanks for the advice

[jglennpt]

The biggest gains I have gotten in my forearms were from cleans and dead lifts. Gripping that heavy weight really adds size to the forearms quickly.

With upper arms I have had the most success with multijoint movements. You can load more weight on the muscles of the arm doing things like close grip bench and underhand pull ups to focus on the bi's and ti's more. I have not had much success doing a ton of single joint lifts, and if you look around the gym at all the people doig these lifts..... they dont get results either. Multi joint lifts are were it is at.

[Alexandre76]

Tris are 2/3 of your arms mass, so i've heard. Gotta work on your tris, imo the best are close grip bench press, weighed bench dips, skullcrushers and dumbell overhead extension.

[jejordan]

Tris are 2/3 of your arms mass, so i've heard. Gotta work on your tris, imo the best are close grip bench press, weighed bench dips, skullcrushers and dumbell overhead extension.

Yeah I like weighed bench/traditional dips (although I do normal dips on chest day, but lean forward). I think skullcruchers (heavy) are awesome. For biceps I like BB cruls, heavy, hammer curls and I also like preacher curls although they've caused me to have some pretty bad forearm pains so I do a sorta preacher/concentration curl using the top of an inclined bench. Seems to work ok. Also sitting DB curls from an inclined bench is really good too.

[Liftn4life707]

Skullcrushers always work the best for my triceps. Straight barbell curls for biceps, and wrist curls for forearms. I also use C.o.C. grippers which help my forearms a lot.

[kissdadookie]

Heavy machine dips, overhead machine tricep extensions, db tricep kickbacks, bench press, tricep bench press (palms facing towards your legs), skullcrushers, tricep cable pulldowns with the rope grip.

[kokoriko]

Weighted Dips
Close Grip Bench Press
Skullcrushers
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Barbell Curls
Hammer Curls
Incline DB Curls

[creatine4ever]

Thanks for all the advice. How much rest would you recommend in between doing arms exercises?

Guess I should put it 2 ways: if I concentrate more on ISO exercises? or COMPOUND exercises?

[jejordan]

Thanks for all the advice. How much rest would you recommend in between doing arms exercises?

Guess I should put it 2 ways: if I concentrate more on ISO exercises? or COMPOUND exercises?

From MY PERSONAL experience, if you're a beginner, which you seem to be, I would focus on compound movements. I don't consider myself advanced by any means, but I try and focus on compound movements and it's served me well..

[creatine4ever]

Seems like compound ones are the best option. 2 days of rest in between?

[jejordan]

Seems like compound ones are the best option. 2 days of rest in between?

Like doing arms every three days?

[creatine4ever]

Yeah. So I'd go Monday...off Tuesday/Wednesday....Thursday...etc.

[jejordan]

Yeah. So I'd go Monday...off Tuesday/Wednesday....Thursday...etc.

and just workout arms or like full body workouts?

[creatine4ever]

Guess full body workouts since I'll be doing mainly compounds

[jejordan]

Guess full body workouts since I'll be doing mainly compounds

Id check the workout section and start one of the many great programs listed there. I think you'd be more than happy... plus see great results!

[MonsterLifter]

In order of preference:

Chin ups, pull ups and bicep curls (also hammer) for biceps

Skullcrushers, Close grip benches, dips, diamond push ups for triceps

[TheJediBrah]

Have seen good gains muscle wise but NOT as much mass wise

Seems from reading some posts that BB curls and hammer curls for biceps, and skullcrusher for triceps

What are your favorite?

Thanks

You got it

Seems like compound ones are the best option. 2 days of rest in between?

whoops maybe you don't
Compounds should make up most of your training
But for training arms specifically isolations are far superior.
for biceps, Curls >>>> Pull Ups

In summary, DO NOT rely on compounds for your arms

[miamibodybuilder]

there is so much you can do for arms, i'll list a few of my favs. skulls, dips, weighted dips, cg bench press, seated overhead db extensions, decline skulls, reverse cable pushdowns. and for bi's, barbell curls, incline db curls, drag curls, concentrations curls, preacher curls, and hammer curls. there are many more i'm sure i could list but these are some that i definitely use a lot of to get my arms where they need to be. now remember that just because you train hard, you're gonna grow. you need to make sure your diet/nutrition is on point as well. it's all combined.

[jejordan]

there is so much you can do for arms, i'll list a few of my favs. skulls, dips, weighted dips, cg bench press, seated overhead db extensions, decline skulls, reverse cable pushdowns. and for bi's, barbell curls, incline db curls, drag curls, concentrations curls, preacher curls, and hammer curls. there are many more i'm sure i could list but these are some that i definitely use a lot of to get my arms where they need to be. now remember that just because you train hard, you're gonna grow. you need to make sure your diet/nutrition is on point as well. it's all combined.

Spot on, diet is the key! I'd echo those exercises. Most of them stimulate growth for me!

[ironwill2008]

BB curls and hammer curls for biceps, and skullcrusher for triceps

What are your favorite?

Pretty much the three you posted. I get better long head action from French Presses rather than Skull Crushers, but both are effective.

[Tommy W.]

One of my favorite arm routines is heavy BB curls on the preacher bench with supersetted DB overhead extensions by just turning around on the preacher bench and sitting on the seat and using the preacher bench for back support. 5 sets of these and your arms are pretty much toast.

[houtexans23]

My opinion:

Biceps- concentration curls, hammer curls, barbell curls
Tricep- CGBP, skullcrushers, dips, tricep extensions
Forearms- farmers walks, behind the back wrist curls, reverse wrist curls

From MY PERSONAL experience, if you're a beginner, which you seem to be, I would focus on compound movements. I don't consider myself advanced by any means, but I try and focus on compound movements and it's served me well..

for the less fortunate, just compound movements aren't enough. It wasn't until i added in direct arm work that my arms started growing.

[jejordan]

My opinion:

Biceps- concentration curls, hammer curls, barbell curls
Tricep- CGBP, skullcrushers, dips, tricep extensions
Forearms- farmers walks, behind the back wrist curls, reverse wrist curls



for the less fortunate, just compound movements aren't enough. It wasn't until i added in direct arm work that my arms started growing.

Yeah, I didn't mean to imply that you shouldn't do any ISO movements. But I think a beginner would benefit more from compounds. Try and see what works kind of a thing...

[creatine4ever]

Got another question. Good exercises to improve arms appearance from straight on? Feel like looking from the side I can tell they're getting bigger, but when I look in a mirror straight ahead the progress hasn't matched.

[TheJediBrah]

Got another question. Good exercises to improve arms appearance from straight on? Feel like looking from the side I can tell they're getting bigger, but when I look in a mirror straight ahead the progress hasn't matched.

Yeah that tends to happen.
You can't really focus in that, or change the shape of your arm, just keep on building it and it will grow.
maybe hammer curls can help a little, but i'm skeptical on the maginitude they can actually affect that

[Falcon8334]

a very good forearm and bicep exercise is reverse barbell curls