[Biggie]

can anyone tell me the most effective exercise for building big arms..bi's esspecially please?

cheers
Biggie

[BigVrunga]

Strict standing barbell (or EZ Bar) curls are great for overall mass.

Preacher Curls and Incline DB Curls with strict, slow negatives are key to a great looking bicep too.

Don't forget to train the brachialis - reverse curls and hammer curls work great.

BV

[Escobar187]

straight bar with drop sets

[18inchGun]

heavy barbell, incline dumbell curls, dropset preacher, weighted chinups

[rpen22]

Close-grip Bench Press, Skullcrushers, dips...

[Captain America]

I think there's one arm exercise, that stands out from the rest. This will make your arm look bigger as it will make you feel stronger. That's one arm over-head tricep extentions. I've noticed this, when I play baseball I'd hit the ball better. Even when I swung a hammer to hit a nail. I notice a better quality of strength.

[Hanma]

Concentrated curls. If u want only a big bicep, then isolate the muscle and dont waste ur energy on hitting secondary targets. Although the tricep makes up 3/4 of ur arm, u should be working on that instead. It will make ur arm look alot bigger.

[fog_hat1981]

Heavy compound movements - all of them - not just chest and back...

A killer diet and cardio layout....

Adequate recovery time......

[RobDyson]

Biceps-
Staple:
BB/EZ bar curl- for me I superset it w/ hammer curls
Ancillary(pick a few and mix it up):
Preacher
DB
Incline DB
Reverse Grip EZ

Triceps:
Staples:
Close-grip Bench
Lying Tricep extensions
Dips
Ancillary(Same as above):
Overhead tri-ext
Tri-pulldown (many variation)
Overhead(single DB or EZ) tri-ext

[rpen22]

Hey Rob, who is that quote by in your sig?

[RobDyson]

Actually I'm not sure, I found it several years ago, but I don't believe it was anyone famous.

[CROWLER]

I go along with the weighted chinups and close grip bench.


CROWLER

[Synthetik]

Straight barbell curls will hit more of the inner head of the bicep.
Incline dumbell curls will hit more of the outer head.
Seated cable curls are great for outer head of the biceps as well