What are the best exercises to grow arms.

[Broski]

Currently 5'10 67kg at around 12% bodyfat.
Arms are severely lacking, at least compared to my neck.
Arms are about 13.25 inch flexed while neck is 15 inches.
Back and chest seem to be fine, delts are getting there.

What are the best exercises for arms, currently I do a PPL split and do bicep curls for biceps and tricep extensions for triceps but they arent growing?

 

[Gaygymmaxx]

Triceps makes up 2/3rds of the arm muscle so you should do more tricep work per week than biceps.

Tri extensions, skullcrusher(my fav)

barbell Curls (focus on isolating biceps, I do so by kind of putting my arms forward, rather than resting them on my side and using my own body for leverage, focus mind muscle connection and slow reps)

I like to do barbell Curls on the first pull day of the week and dumbell on the second.

Farmers walks for forearms, or forearms Curls (look it up its weird to explain)

 

[Deleted member 18849]

What the other guy said.

The best exercises are the ones that involve free weights like dumbbells, using minor muscles for stabilization and rotation avoidance - instead of tension force machines which isolate only specific muscles.

So stop coping with soy machines and start lifting real weights.

 

[Broski]

What the other guy said.

The best exercises are the ones that involve free weights like dumbbells, using minor muscles for stabilization and rotation avoidance - instead of tension force machines which isolate only specific muscles.

So stop coping with soy machines and start lifting real weights.

I do compound movements such as shoulder press, bench press, squats, dips, pull ups etc I thought those would hit arms hence why i dont need to train in isolation.

 

[Broski]

Also its for me, as my weight is plateauing on 3500 calories. Im an ecto-meso build.

 

[Deleted member 14077]

View attachment 1644421
Also its for me, as my weight is plateauing on 3500 calories. Im an ecto-meso build.

pic or noe elp

 

[Broski]

pic or noe elp

Photos a few weeks old have been on accutane since these photos

 

[casadebanho]

Currently 5'10 67kg at around 12% bodyfat.
Arms are severely lacking, at least compared to my neck.
Arms are about 13.25 inch flexed while neck is 15 inches.
Back and chest seem to be fine, delts are getting there.

What are the best exercises for arms, currently I do a PPL split and do bicep curls for biceps and tricep extensions for triceps but they arent growing?

I like to do reverse curls for Forearms

Big forearms are very important for aesthetics

 

[Gaygymmaxx]

I like to do reverse curls for Forearms

Big forearms are very important for aesthetics

View attachment 1644504

Forearms make up 60% of visible body when wearing pants, and 30-40% when wearing shorts, this is factual asf. Take the baki pill

 

[Deleted member 14077]

Forearms make up 60% of visible body when wearing pants, and 30-40% when wearing shorts, this is factual asf. Take the baki pill
View attachment 1644511

menn wtf are you saying

 

[Gaygymmaxx]

menn wtf are you saying

Only counting neck and not head because there's no gym for ya face.