Oftentimes powerlifters will neglect curls, assuming their arms will grow without isolation. 

However, if you’ve been at it for a few years and still aren’t happy with your arm growth, you should work curls and triceps presses into your program.

Man with big, muscular upper body

4 Compound Moves for Massive Biceps and Triceps

These atypical arm-day selections will help build bigger muscles.

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Perform three biceps and triceps exercises weekly, focusing on different angles. For example, target your bi’s with incline dumbbell curls, preacher curls, and barbell curls, and to target your tri’s, try decline skull crushers, overhead dumbbell extensions, and dips.

On the other side of the coin, if you’re new to lifting and have minimal muscle development, your arms will grow from pullups and rows alone. 

Man Performing Triceps Pushdown At The Gym

Arm Fix: Tri Again for Bigger Triceps

Adjust your pushdowns to follow your strength curve.

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Jon-Erik Kawamoto, C.S.C.S. is the owner of JK Conditioning in St. John’s, Newfoundland, Canada.