what is the best exercise for Biceps and triceps

[hulk7029]

appreciate if people can reply based on their personal experiences


i normally find the barbell more effective for biceps and the tricep pushdown for triceps .

having said that many friends told me that preacher curl is what i should be doing first and then the barbell and preacher is best for bicep mass

can i get some feedback please

[schrickm5]

appreciate if people can reply based on their personal experiences


i normally find the barbell more effective for biceps and the tricep pushdown for triceps .

having said that many friends told me that preacher curl is what i should be doing first and then the barbell and preacher is best for bicep mass

can i get some feedback please

Athlean X on Youtube has a good video on biceps. I am very new here so cannot post any links yet.

[etet1919]

Female BB here... If done with full range of motion, preacher curls are hard to cheat. Any curls will grow biceps though.

Many lifters (not only BBs) like OV tricep extensions. Try DBs and cables (cables help to keep tension throughout full range of motion). Also, close grip benching is an effective functional compound exercise.

[air2fakie]

You're allowed to do more than one exercise for each - certain exercises will focus on certain parts of the muscles better than others.

If you're just starting out, you may find that the most effective exercises to build size are pullups/chinups, rows and pulldowns for biceps, and presses/dips for triceps.

[jk202]

DB preacher curl is hard to beat, especially with the bench angle set correctly. Good bracing, load profile and joint alignment

Weighted dips or close grip presses should most definitely be your priority over pushdowns.

[CommitmentRulz]

For me? AFTER a good back workout (rows, pullups) a couple of sets of curls are all I need to finish off my biceps, since the back "pulls' hit them pretty good.

For triceps, hit them with a few sets of dips and rope push downs after benching.

[HeMB]

DB preacher curl is hard to beat, especially with the bench angle set correctly. Good bracing, load profile and joint alignment

Weighted dips or close grip presses should most definitely be your priority over pushdowns.

Would like to ask, do not you ever get biceps tendon pain with preachers? Whenever I do them, I get the strain/pain on the lower biceps tendon. I have never ever got any issues with this tendon except preachers. Maybe you have any suggestions? Would really like to add them into my routine


Op, I really like floor press for triceps. Nothing beats it for me. And it is elbow friendly unlike skull(elbow)crushers.

[PurmaBulker1984]

Decline Skull crushers kill my triceps. Preacher curls or machine curls where the elbow is supported are best for mechanical tension, while standing dumbbell curls give you that pump.

[bLinkMoore]

Preacher curls for biceps and ez-bar skull crushers for triceps are my personal favorites.

There certainly is no exercise that you "should be doing" instead of another one, though. As long as you're flexing at the elbow, you're contracting your biceps. Extension of the elbow hits your triceps. Train a variety of exercises for each of those movements, and you'll be good to go

[dazitmayn]

any variation of a BB/EZ bar curl - but I prefer just straight up barbell curls, done strict with full range of motion (it's ok to cheat a little the last 1-2 reps if going to failure). I'll do preachers, neutral grip, reverse from time to time.

skullcrushers - don't isolate triceps alot, but this is a go to. I prefer doing them on the floor rather than on a bench.

I prefer free-weights that you can load relatively heavy.

[dc3119]

Pushups and dips for tris...I like dips because you can go low and kind of hold it and get a nice stretch. Curls or chinups for biceps. And taking out the trash

[Xpiro]

DB preacher curl is hard to beat, especially with the bench angle set correctly. Good bracing, load profile and joint alignment

Weighted dips or close grip presses should most definitely be your priority over pushdowns.

Do you think that preachers and BB curls are interchangeable, same area of focus with more stabilization on preachers/possibly more weight used? Somehow I’ve never done preachers but probably see them performed in the gym more often than barbell curls.

[hulk7029]

Athlean X on Youtube has a good video on biceps. I am very new here so cannot post any links yet.

ohh yeah i follow him on utube thanks

[hulk7029]

Female BB here... If done with full range of motion, preacher curls are hard to cheat. Any curls will grow biceps though.

Many lifters (not only BBs) like OV tricep extensions. Try DBs and cables (cables help to keep tension throughout full range of motion). Also, close grip benching is an effective functional compound exercise.

thank you so much appreciate ur replies il do try the full range of motion !

[hulk7029]

any variation of a BB/EZ bar curl - but I prefer just straight up barbell curls, done strict with full range of motion (it's ok to cheat a little the last 1-2 reps if going to failure). I'll do preachers, neutral grip, reverse from time to time.

skullcrushers - don't isolate triceps alot, but this is a go to. I prefer doing them on the floor rather than on a bench.

I prefer free-weights that you can load relatively heavy.

thanks

[hulk7029]

Preacher curls for biceps and ez-bar skull crushers for triceps are my personal favorites.

There certainly is no exercise that you "should be doing" instead of another one, though. As long as you're flexing at the elbow, you're contracting your biceps. Extension of the elbow hits your triceps. Train a variety of exercises for each of those movements, and you'll be good to go

thanks

[hulk7029]

For me? AFTER a good back workout (rows, pullups) a couple of sets of curls are all I need to finish off my biceps, since the back "pulls' hit them pretty good.

For triceps, hit them with a few sets of dips and rope push downs after benching.

yes i do the same back biceps and chest triceps

train dem same day .. but sometimes i do one body part each day

[hulk7029]

DB preacher curl is hard to beat, especially with the bench angle set correctly. Good bracing, load profile and joint alignment

Weighted dips or close grip presses should most definitely be your priority over pushdowns.

sure will do that

[hulk7029]

Female BB here... If done with full range of motion, preacher curls are hard to cheat. Any curls will grow biceps though.

Many lifters (not only BBs) like OV tricep extensions. Try DBs and cables (cables help to keep tension throughout full range of motion). Also, close grip benching is an effective functional compound exercise.

can you advise if creatine + Muscletech Notrotech performance series is good to go for bulking ??

i wieght 200 LBS and 188 CM height waist 36 ..

my goal is to bulk up and then get the six pack as many friends told me if i start cutting now il end up loosing muscle

[jk202]

Do you think that preachers and BB curls are interchangeable, same area of focus with more stabilization on preachers/possibly more weight used? Somehow I’ve never done preachers but probably see them performed in the gym more often than barbell curls.

They can be, but single arm preachers are more joint friendly, letting you make sure you get your elbow joint in line with gravity.

My buddy did a post on this the other day. It's not something that's going to snap your ****, but more of a wear and tear thing over time

https://www.instagram.com/p/B5Dmz9Rl...=1ah7k2ukbj829