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Thread: Bicep tricep

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    Registered User reignman76's Avatar
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    Bicep tricep

    Are there 2 bicep and 2 tricep exercises I can do to hit both heads of the bicep and all 3 of the tricep?

    I rely on my chest and back exercises to do the bulk of bi/tris indirectly. Don’t want to get too crazy with 1,000 variations that would make an “arm day”. Just a couple each to help supplement.
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    If you do a curl movement where your arm begins stretched behind you (such as standing and doing a one-armed low pulley curl while you face away from the pulley, or sitting on an incline bench for curls) and you additionally do a curl movement where your shoulder is flexed a bit and you get the peak contraction at the end portion of the movement (such as a high pulley curl where you lean forward slightly or a spider curl), you'll pretty much maximize the biceps development from a theoretical perspective (not considering hammer or reverse curl movements).

    For triceps, you can do a triceps overhead extension with a high pulley where you lean forward some to get a good stretch at the top (you could also do a lying tricep extension with a bar of some sort or dumbbells and ensure when you straighten your arms the dumbbells are behind your head). You could then also do a tricep pushdown movement with single handles such that you can extend the weight behind your body for a peak contraction. That will hit the full range of your triceps well.
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    Registered User TheUnderdog83's Avatar
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    Only isolations I do right now is concentration dumbbell curls for bicep and overhead dumbbell extensions for triceps.
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    I believe dips hit all three tricep heads, and drag curls hit both bicep heads.
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    I like to combine complimentary movements like having a workout that is dumbbell bench followed by dumbbell row, and another workout later that week that is pullups/chinups followed by dips. Feels like it works the complete upper body including the bis and tris.

    For direct arm isolation, I like to do dumbbell curl, dumbbell hammer curl, tricep cable pushdowns (either one hand or two hand, various attachments for variety). I do this to supplement my compound exercises because my chest and lats tend to grow a lot stronger from compound movements to the detriment of my arms, so I do some direct arm work. I also recommend close grip bench press.
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