Biceps and triceps

[wimpy]

What are some really good ways to work these? I have decided that if nothing else I need to have some good arm strength. What do you all do to make yours bigger?

[Hazzard]

Rows and bench press of different variants.

[Off Road]

For most, if you're really worried about it, it's best to start with the "big-boy" compound lifts and then you can finish with an isolation exercise. For instance, doing Bench press, then shoulder press, and finally a couple of sets of triceps extensions. Or doing Chin-ups, then rows, and finishing off with a couple of sets of curls. The big-boy lifts will have the most benefit, so DO NOT LEAVE THEM OUT!

[Soldier]

What do I do? Pull ups, rows, bench press and dips. Oh, and now that I've been lifting for a number of years I might throw a few curls in at the end of a session every now and then.

I don't do nearly as much arm work as the guys at the gym. That's why my arms are so small.

[Davis]

I'm pretty small and weak in my arms, but they've gotten stronger so take my post as you will. As it's preached, always do the big lifts first. You know, your pressing movements. Get in your dips, pull ups and rowing movements as well. Along with weight gain, that will build some pretty strong bis and tris. Once you get a decent foundation down, maybe add in some curls and other triceps exercise. I always do extra chin ups and a few sets of curls on my press days. Once a week with that slight emphasis on arms should help out quite a bit. It has me, and I don't necessarily hit them nearly as hard as some guys.