For NOOBs(How to train your biceps without curling)Read!
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1)Dumbbell rows
2)Curl grip bent over rows
3)curl grip lateral pulldown
4)Cable rows -
for noobs
i guess ur pro then -
no i am intermediate, i just dont want people to commit the same mistakes as i do when i was noob and waste their time.
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Err wads wrong with curling? i think curling with barbell n dumbells + some other exercises works
I thought rows r for lats n back?
N btw dont say "noobs" la, abit intimidating
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hmm...
i ususlly do a lot of curling motion exercise as well..
like barbel curl, concentration curl, peacher curl
is there anything negative about curl?
i think it doesn't really matter as long as you curl it in the proper form and not swinging it up using ur bodyweight (maybe for the last rep) -
not that i know offOriginally posted by donotclose:hmm...
i ususlly do a lot of curling motion exercise as well..
like barbel curl, concentration curl, peacher curl
is there anything negative about curl?
i think it doesn't really matter as long as you curl it in the proper form and not swinging it up using ur bodyweight (maybe for the last rep) but i hate doing bicep 
prefer tricep -
i usually do arm together on a day.
i use the superset method. work quite well. grow 1/2 inch
i like both but prefer bicep more.
cos i like the pump in my arm after all the lifting.
it's feel great.
i'll try to change my routine a bit to shock the muscle. -
My biceps and triceps routine is very simple.
Workout A
Bent over barbell rows-4X6
Dips(not on dips machine!)-4Xfailure
Workout B(another day)
Pull ups(not pull downs!)-4Xfailure
Incline bench presses-4X6 -
Got this from elsewhere-it is talking about calves but the same idea applies to arms.
Ever see a 350lbs fat guy with stick legs? Pretty rare. Sometimes I wonder how someone doesn't rip themselves apart at the knee because all that squatting and pulling makes the upper legs so big and strong and if they don't train their calves directly on the uber-cybex machine those muscles will be held in a suspended animation-like state and prevented from developing even though bearing significant weight. (do what you want with them, it won't matter unless you do far too much and if it staves off lingering anxiety that in 10 weeks you will develop totally screwed up without them, it serves some purpose)
The big lifts that drive full body gains load the body's entire musculature and load it proportionately. The mindset that each and every muscle needs to be isolated and trained specifically is incorrect and considering that isolation exercises are comparatively very ineffective at adding muscle makes it very inefficient unless you identify a specific need (basically, don't shotgun blast exercises - focus on core lifts and increasing capacity). Put 100lbs on your dead and squat. 50lbs on your bench and barbell row. Your traps, shoulders, and calves will reflect the hard work as will your whole body. How many guys over at elitefitness' board used the 5x5 and were amazed that their rear delts started growing and biceps grew all from core exercises and rows. No direct biceps or delt work. Hmmm.
Of course, you do need to eat enough. Got to love all the guys who are so worried about their abs they don't gain any weight (fat or muscle). No fat or muscle gain = not enough calories to support any growth. Eat big, lift big and muscle you will have. The body does a fairly good job of staying in proportion so worry about it 20lbs of muscle down the road when you see a problem (you likely won't). -
Another interesting comment
Everyone wants big arms, few people have them. The best way for the Hardgainer to focus on their arms is to forget about them. What's that? Simple, we've already established that over training is the reason for lack of progress, and for best gains the minimum amount of training that can be done and still cover all body-parts will result in the fastest gains.
So how to best accomplish the task? Use compound movements that hit many muscle groups at once. I assure you once you can do chins with your palms facing you with body-weight + 35-60 pounds strapped to your waist for 6-8 reps you will have biceps about as big as their going to get.
Once you can dip body-weight + 75-100 pounds for 6-8 reps or do close grip bench presses with 100% of body-weight for 6-8 strict, you will indeed have big triceps. This is the way for a hardgainer to get big arms. The 12 sets for biceps 12 for triceps routines are the fast-track to failure for all but the more advanced or gifted athletes. -
you are wrong when saying rows are for lats and back.
Depending on how you grip them you can involve the biceps as well.
Rows are compound exercises, curls are isolation exercises.
Compound exercises will cause your body to secrete more growth hormone and testerone.Therefore leading to bigger biceps and bigger back as well.