[gonzo]

I got the idea from on here. Great results.

For biceps. Close grip chin ups (palms facing you). Against a wall, slow barbell curls. I do both until I am literally spitting a little trying to get the last rep up. Not particularly advising you to do that though.

The chin ups are working great for me! Try them OP. My arms are really long and these are hard but definitely work.

As many know and have said your triceps make up a huge part of arm mass. Hit them too. I like a dumbbell in each hand going from all the way above my head to behind head. I think my twitch muscles are fired up more with these than one heavy bell with both hands under it.


Stick with it and you will succeed.