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To build a huge pair of arms, you need a solid training routine to maximize their development. you can't just curl for hours on end everyday. When you have your elbows close to your body, you primarily work the portion of the triceps that are furthest away from your body, and vice versa. The same should be considered when performing barbell curls. Likewise, the biceps are designed for slower actions, such as carrying things. I also don't agree that you shouldn't use momentum to lift the weight. These are likely to be the same people who tell you not to use momentum to assist the lift. Doing so would be going against your body's natural reflex.

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In restricting the use of other muscle groups, you're pretty much destroying the point of a compound movement. Arm training is a bit of a funny one. I mentioned French presses earlier. This is largely due to the separation in the triceps heads being more profound that those of the biceps. The medial head is quite difficult to isolate because of where it is positioned, but many people I have spoken to have found that shoulder width reverse-grip press-downs hit this portion of the triceps extremely well. The biceps and triceps are two muscle groups that people absolutely love to show off. You will never be able to only move a single body part when sneezing.

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Bend over about to about half way between upright and 90 degrees. Skull crushers place a fair amount of stress on the elbows. You use the triceps when punching, a very explosive action. Well a biceps row is very similar to this. I would suggest that you fully warm up your elbows before performing them.

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Description: Now when I say isolation exercises, I'm not just talking about exercises like concentration curls, spider curls or preacher curls. To try and help you visualize this, think about performing dumbbell French presses. This is just one of many routines that can be put together to ensure full arm development. I would suggest that you fully warm up your elbows before performing them. The main method of targeting each of the heads of the biceps is to frequently alternate the grip and arm positioning when performing biceps exercises. I often see guys at my gym, who are the same age as me, performing an absurd amount of isolation exercises for their biceps, and yet they're doing so to, and I quote, "Build massive arms". Bend over about to about half way between upright and 90 degrees.
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