Do you ever do arm days?
Biceps: 3 muscles: biceps brachii (long/short head), brachialis (deeper under biceps brachii & a contributor to thickness) & the brachioradialis (a forearm muscle responsible for elbow flexion (+ forearm rotation)
Exercises: Studies show greater bicep recruitment as loads increase (Lagally et al 2002) meaning that ideally 1 of your exercises will be a HEAVY supinated curl of choice in lower rep ranges (6-8). Then as the hammer grip has been shown to still elicit high amounts of biceps brachii I also advise you include 1 exercise with said grip (either a db or rope) as it will allow you to also bring in some more of the brachialis & brachioradialis (Boeckh-Behrens & Buskies 2000). Finally a concentration curl has actually shown (Young et al 2014) to target the biceps the MOST (usually due to the less anterior delt recruitment), done last with higher rep ranges as the weight required will be less thus less taxing than your heavier work which Is done first.
Triceps: 3 heads: medial, lateral & long head. All are strong extensors of the elbow with the long head aiding in shoulder extension & adduction.
Exercises: The close grip bench has shown to elicit high activation in all 3 heads of the tris (Saeterbakken et al 2017, Lehman et al 2005). Since the tris are slightly fast twitch dominant (Srinivasan et al 2007, Johnson et al 1973), training with higher speeds & heavier loads may be beneficial & the close grip bench is perfect for this as it can be loaded heavily in the 4-6rep ranges. Overhead extensions have you in shoulder flexion & EMG data has shown this to be one of the best exercises to activate the long head of the triceps (Boeckh-Behrens & Buskies 2000). Lastly a pushdown movement regardless of whether done on a rope or bar, can effectively hit the lateral head of the tris in higher rep ranges of 8-12 & progressive overload should (as always) be applied.
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