Dumbbells will force your arms to get stronger and grow equally, as you cannot use your stronger arm to compensate for a weaker arm. This is the main benefit of dumbbells, which goes beyond just arm training (you can do this for back, chest, and shoulder training as well). 3. Train Single-Arm Movements First. Whatever the case, injuries can be a real cause of weak tricep muscles. 6. You have bad tricep genetics. Hard work and patience can usually overcome any genetic weaknesses in the muscle-building world. However, if you have lagging triceps due to bad genetics, then it can definitely take you longer to grow your triceps. Credit: YAKOBCHUK VIACHESLAV / Shutterstock. Measuring the circumference of the arm is the most objective way of calibrating biceps size, sure. But that also means if you want “bigger biceps
Pressing both feet into the floor, brace your core as you extend your arms straight up towards the ceiling and pause. Continuing to keep your hands shoulder-width apart, bend your elbows to lower the weight (s) towards your chest back to the starting position. That’s one rep. Repeat for 10 to 12 reps.

On set one, take a close-grip (about eight inches apart). On set two, a hip-width grip. On set three, take a shoulder-width grip and finish set four with a wide-grip (about six inches wider than shoulder-width). Edgar Artiga / M+F Magazine. The best way to add seated barbell curls to your biceps training is to perform them first in your workout.

Good genetics and a physical job (where he carries heavy stuff and does lots of sledgehammer work) make the direct arm work unnecessary. Those who want to be big and strong. Most strongman competitors and a lot of powerlifters do zero biceps work and very little triceps isolation work. Most Olympic lifters don’t do direct arm exercises. 2. XlF1G.
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    • do biceps or triceps make your arm bigger