What are your top 3 biceps/triceps exercise?

[the cac mamba]

 

[Originalgangsta317]

Biceps:
Chin ups
Barbell Curls
Dumbbell Curls

Triceps:
Dips
Tricep pull downs
Skullcrushers

 

[ryda518]

Tricep pull downs
Dumbell Tricep raises
Dips

Bicep curls using the cable machine
One arm hammer curls
21's with barbell

 

[1-8-7-Skillz]

Biceps:
Hammer Curls
Concentration curls
barbell curls


Triceps:
Pull Downs
Dips
French Press


Basic as fukk but effective

 

[mannyrs13]

It depends on if I'm using the machine or feel like using weights that day.

Weights: concentration curls, tricep overhead extension, kickbacks, skull crushers or close grip bench press.

Machine: rope or bar pulldown, bicep curl using bar add-on. Or the regular bicep machines.

I see dips mentioned but never really messed with them. My dip stamina like my pull up stamina is low. Don't know if that can be worked on over time. Would prefer to work on my pull up game. Gotta try doing a few each time I go to the gym. Always figured i was too heavy lately to put up decent pull up numbers. But I think it just depends on your arms, just like dips. Any suggestions on a starter base for dips or should I just focus on other exercises?

 

[unit321]

biceps
1. ez-curl barbell curls on preacher bench
2. standing dumbbell curls
3. underhand pull-ups

triceps
1. dips
2. tricep cable pull-down
3. standing tricep press with barbell

 

[unit321]

It depends on if I'm using the machine or feel like using weights that day.

Weights: concentration curls, tricep overhead extension, kickbacks, skull crushers or close grip bench press.

Machine: rope or bar pulldown, bicep curl using bar add-on. Or the regular bicep machines.

I see dips mentioned but never really messed with them. My dip stamina like my pull up stamina is low. Don't know if that can be worked on over time. Would prefer to work on my pull up game. Gotta try doing a few each time I go to the gym. Always figured i was too heavy lately to put up decent pull up numbers. But I think it just depends on your arms, just like dips. Any suggestions on a starter base for dips or should I just focus on other exercises?

If your gym doesn't have a pull-up assist machine (sometimes dips can be done in them too), then I would suggest doing other exercises. For back, I would suggest cable row, t-bar row or barbell row instead of pull-ups. For dips, I would suggest decline bench press.

 

[mannyrs13]

If your gym doesn't have a pull-up assist machine (sometimes dips can be done in them too), then I would suggest doing other exercises. For back, I would suggest cable row, t-bar row or barbell row instead of pull-ups. For dips, I would suggest decline bench press.

Yeah they got one but I rarely use it. For back i do bar pulldowns(both front and back varieties), cable row(think that's what I'm thinking of), or a fifteen minute session on the row machine. And I love the decline bench. Maybe even more than the regular and especially incline. But for back i mostly mess with deadlifts. I think my issue is just lifting my whole weight up, which is what pull ups and dips do. I can easily do pushups, maybe since it's not the whole body, but can barely reach five on pull ups or dips. I guess it's a consistency thing and I gotta do them more often. Not like I have no triceps or chicken arms either. Just never really had those exercises in my repertoire.

 

[wingstop]

bicep:
concentration curls
barbell curls
dumbbell curls

tricep:
Overhead Extension
dips
Skullcrushers

 

[mannyrs13]

@unit321, did some dips at the gym yesterday. Decided to try them out and did three sets of five reps. Nothing too major but something atleast. Wasn't as difficult as I thought and this was after doing some arm exercises with weights and machines. Think Ima start doing that everyday i go. Gotta do pull ups next.

 

[TLR Is Mental Poison]

I need more variation in my curls shyt. All I do right now is standing curls with either a flat bar or a W bar. I don't want to develop peaks though, just general balanced size.

 

[Splash]

For isolation?

Hammer curls
Preacher curls
Rope curls

Skull crushers
Pushdowns with the bar or rope
Overhead extensions

 

[Formerly known as...]

Triceps: Rope pull down, straight into overhead rope pulls

 

[Luck]

Barbell curls
Hammers
And cable curls

Skulls crushers
Cable extensions
Close grip bench or dips

 

[The BasedFather]

Biceps:

Preacher curl
Pull up
Standing bicep cable curl

Triceps:

Cable extension
Dips
Seated tricep extension