The Super-Six Arm Exercises

By adding these six exercises and their corresponding movement progressions, you will undoubtedly generate strength gains by isolating different regions of your biceps and triceps, recruiting additional muscle fibers to welcome new challenges, and explosively building existing, active muscle fibers. Remember the triceps generally account for more volume in the arms than the biceps, making it critical to strengthen and develop both muscles for maximal gains. For beginners, add 1 set of 12 to 15 reps of 2 to 3 of the suggested exercises, 2 days per week, to establish a foundation for future improvement. In the future, suggestive adaptations include: adding sets or exercises, lowering the reps to 8 to 10, adding weight or resistance, and varying the exercises and progressing as necessary. For the more experienced lifter, incorporate 4 to 6 of the exercises for 3 sets of 8 to 10 reps, 2 to 3 days per week and progressively advance the exercise and resistance as necessary. "Super-setting" your workout, performing a tricep exercise back to back with a bicep exercise without resting, is also a great suggestion to further challenge your muscles.

"The Super-Six"
1. The Chin-Up: A bicep workout is not complete without the chin-up (underhand grip). An Assisted Chin-Up Machine allows nearly anyone to perform chin-ups. In addition to building the biceps, chin-ups will also benefit the lats, core, and upper and middle back. Remember to always be in the control of the down phase of the exercise, minimize swinging to gain momentum, and pull all the way up to achieve the full range of motion.
Suggested Progressions: Assisted Chin-Up, Close Grip Chin-Up, Classic Chin-Up, Neutral Grip (Palms Facing if Available), Assisted 1-Arm Chin-Ups, and 1 Arm-Chin-Up. Also, "supersetting" Chin-Ups with Dips is a great method of maximizing your workout.
2. Close-Grip Bench Press: Build size and strength in your triceps, in addition to the chest and shoulder muscles, by adding the Close-Grip Bench Press to your workout. Position your hands slightly inside the width of your chest and perform the exercise as you would a typical bench press.
Suggested Progression: Close Grip Bench Press, Close-Grip Bench Press on physioball, Close-Grip Incline Bench Press, Reverse (underhand) Close-Grip Bench Press, Reverse Close-Grip Incline Bench Press. Other helpful adaptations are to perform sets of 1 and 1/2s (alternate full-extension rep with half-extension rep), or perform only quick ½ half-extension reps to further isolate the triceps and recruit fast-twitch muscle fibers.
3. Curl and Press: The Curl and Press is a great way to combine bicep and tricep strengthening. Use dumbbells or a curl bar to perform a regular curl, followed by a reverse-grip tricep press, then return to starting curl position and continue the cycle. Focus on controlling the lowering phase of the exercise, keeping the shoulders down and elbow back during the curl, and activate the core while pressing.
Suggested Progression: Curl and Press, Close-Grip Curl and Press, Wide-Grip Curl and Press, or my favorite, the Curl, Press, and Front-Squat (after the press, return weight to pre-press position and perform a front squat prior to next curl).
4. Isolation Curls: This exercise works tremendously to isolate the biceps. I typically perform the Isolation Curls at the end of my workout for a period of maximal exertion. Use dumbbells, a straight bar, or straight bar cable-curl for this exercise. The movement is similar to a typical curl with several key modifications. Throughout the exercise, position the elbows as far back as possible and consciously keep them there, while you tightly curl straight up from the belly-button to the sternum.
Suggested Progressions: Vary the equipment, resistance, and grip position to continuously progress the Isolation Curl.
5. Lying Tricep Extensions: The Tricep Extension successfully isolates the tricep muscles, while simultaneously stretching and enhancing range of motion. To perform the exercise, position a pair of dumbbells (palms facing) slightly angled, towards the head with the arms completely straight. Slowly lower the weights to the sides of the head, while keeping the upper arms and elbows still.
Suggested Progression: Lying Tricep Extension on Bench, On Physioball, Alternating Extensions (keeping other arm forward), Circuit Extensions (vary starting position of extension with each rep).
6. Dips: Dips are a classic, convenient, and effective tricep exercise to build the muscles, while increasing functional strength by utilizing body weight as resistance. Dips can be performed anywhere, from park bench to workout bench to dip chair to assisted dip machine. Key coaching points to maximally isolate the triceps are to keep the elbows close to the body throughout the exercise, maintain control during the lifting and lowering phases, and the deeper the dip, the better. Also, when using Dip Machine, choose closer grip setting if available.
Suggested Progression: Bench (feet flat, knees bent), Bench (legs straight, heels up), Bench (slow, deep dips), Assisted Dips with Machine, Dips, Weighted Dips

The Super-Six exercises and their respective progressions are designed to accommodate each experience level and provide continuous opportunities for ongoing bicep/tricep size and strength gains. I wish you the best of luck in your quest to achieve your ultimate health and fitness goals.