Thread: Widening biceps/triceps?

huge back work for biceps, i tend to isolate triceps rather than leave it to the bench press

gain some weight and they will get bigger in every direction

Biceps = Hammer Curls.

Triceps = French Curls.

Originally Posted by Island Roots

I've been making some good gains in the depths of my biceps/triceps but they're still skinny as hell. Are there any exercises which can help make them wider or do they generally just get wider as they get bigger?

The majority of educated people on the subject are going to tell you that you can't shape the muscle. You can only increase its size.

As for an increase in size I've found that heavy rows and chins have worked best for my biceps. For triceps close grips and overhead DB presses. I like the compound movements for arm growth. Isolation movements haven't worked nearly as well.