Bigger arms

>>40389115
weighted chins and dips

>>40389516
lol

>forearms
rollers
finger curls
reverse db forearm curls

>triceps
dips
close grip bench
alternating v-bar/rope pushdown
db french press

https://youtu.be/Yc1ZwMmUC8I

Forearms
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Reverse Grip Curls
Wrist Roller
Farmer Walks
Behind The Back Wrist Curls

Make sure to also do different curl variations for bigger arms. You wanna hit every facet of your bis and tris so do regular, hammer curls, reverse grip, barbell, preacher.

>>40389537
can I just roll a barbell instead?

>>40389115
I wouldn't follow the whole "50 variations of curls and forearm exercises" path

I did and tendinitis even with good form. I would let deadlifts and bench take care of your forearms and triceps

You will have to do a few variations of curls if you want good biceps, unless you are prepared to do a metric fuckton of chin ups

Zottman curls and a grip trainer are what you need.
/thread

>>40389115
weighted, paused press-ups on loose dumbbells

>>40389115
Anyone here use those adjustable grip trainer things?

go to the gym
work out

R I C E B U C K E T
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https://www.youtube.com/watch?v=GqZiVt9YBX0&feature=youtu.be