working with free weights

pierre^^ SG

Should you use the same weight for Biceps curls (As you stand up and do the normal lifting of dumb bell) and also for one arm triceps extension (As in u use one dumb bell and lift up and down till the end of the back of ur shoulder?

Cause hor, i use 10kg weights for biceps, can do ard maybe 15 ba, but realli struggle a lot more for triceps. so i change to 5 kg for triceps instead.

Also i find that using two hands for triceps (Hold one dumb bell in both hand, lift it up and down to the center back of the shoulder), puts more strain on my back than one hand. and there is a diff between which hand is on top of the dumbbell.

1)Which should i do? one hand or 2 hand version?
2)Should i also use the same weight for both biceps and triceps?
3) How to make ur arms bigger aniway. i think my arms were like sticks on me

this is the link for one hand tricep
http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html

this is the link for the bicep
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

i dunno hw to put the gif here.

CHit chat topic is close so i do a repost in the appropriate forum here

Simon Dean SG

You can try close grip benchpress at exrx.net.It is a tricep killer more than your one arm tricep ext. TRUST me

OR

Skullcrushers

Dont bother doing bicep curls primarily just to get biceps.Instead do curl grip pulldowns or pull-ups and dumbbell rows.

All these exercises i recommand are basic but good exercises and they can be found on exrx.net.

Too many people rely too much on isolations just to get their arms big.They can do their bicep curl/tricep ext after all the compound exercises.

I bet with you $100000 that a person will have bigger arms doing close grip bench and curl grip pulldowns rather than tricep ext and bicep curls.

Marco_Simone SG

Do neither.Instead do close grip bench presses and undergrip barbell rows for your bis and tris respectively.

Very Happy

Simon Dean SG

Can still do, but DONT do it primarily.That is a big mistake some people make, workouts are nothing but isolations and over-emphasis on isolation movements.

Marco_Simone SG

Just to share with those bicep curl lovers.

I gained 0.25 in on my arms since I started doing palms facing you chin ups 3 weeks ago.

pierre^^ SG

u mean underhand hand chin up right. aniway thks to u both for the valuable info