3A. Rope hammer curls 4x8-12 3B. Overhead triceps ext 4x8-12 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ***if you’re having trouble growing your arms consider unilateral movements ***I also believe alternating between bicep and triceps can help as well by increasing the quality of your reps with each movement.
