3 exercises for biceps and triceps

[miker44]

if you were only going to do three exercises for biceps and triceps each, what would the three exercises be in order to target maximal fibers?

[steakzilla]

Right know I am doing for Bis :
1 Animal Curls
2 striaght bar curls
3low pully concentration curl.
For Tris:
1.Iam doing something I invented (well at least I came up with it on my own, sorry if it was already in commomn practise) I go to a lat pull down station but I face a way from it. I get some one to pull down the bar so I can grap it behind my back then I hook into the bench with my legs. I then press the bar down, the motion is very simalar to a dip, but your body never moves, you don't have to load your self up with all kinds of wait, and I never fell any shoulder or collar bone pain
2. cable press down
3. cable kick backs

No Idea if that combo targets the maximum amount of muscle fibers possible, but it works for me.

[slackie911]

biceps: barbell curls, incline dumbell curls, cable curls
triceps: close grip bench press, skullcrunchers, cable pressdowns (w/ rope)

[Visionbuilder]

biceps

EZ bar curls
Alternating DB curls
Incline DB curls
(4th, Cable curls)

Triceps

Overhead tri extentions
Cable pushdowns w/ rope
Kickbacks

I feel the burn best when I mix high weight low rep sets with low weight high rep sets.
Vision

[NeoNasty]

My fav 3 is:

Bi:
Barbell curls
Alternating dumbell curls
cable curls

Tri:
Close grip bench (hands 4 inch apart)
Cable push down
Behind back dips

I usually try to do all these as a super set. 2 or 3 times after doing my regular split ie. chest and tri. so they have already been worked.

[frag]

my fav is:

bi:
EZbar curls 4x
incline DB curl
cable 21's

tri:
close grip bench
skull crushers
pushdowns
(xtra pump = kick back)

[maverickBU]

If I only get 3, I'd pick the biggest potential for heavy loads that target those muscles.

Bis: barbell curls, chinups, preacher curl
Tris: closegrip bench press, reverse close grip bench press, dips

[Growth In Motion]

Bis:
1. High Pulley Concentration Curls
2. BB Curls
3. Preacher Curls

Tris:
1. Definitely Old School Extensions!
2. Decline Close Grip Bench
3. Rope Pushdowns