Rows or curls for bicep development?

[Eric Cartman]

If you were trying to get big biceps, would you be able to do so with just various rowing exercises and leaving out curls?

I apologize if this thread has been started before, was just wondering what the current WBB opinion is on this subject...

Thanks!

[ThomasG]

For optimal bicep development you need curls and rows.

inb4 the squat for big arms people....

[thecityalive]

If you were just doing an arm day, curls would provide less fatigue than say a DB row or pull ups would.

HOWEVER

I have always found great benefit to supinated pull ups (chin ups) with additional weight added to a weight belt, rope, or held with the legs. I personally do my curls at the end of my upper day after taxing myself with high rep/weight rows and pull ups.

[Off Road]

Squat for big arms.

[Eric Cartman]

If you were just doing an arm day, curls would provide less fatigue than say a DB row or pull ups would.

HOWEVER

I have always found great benefit to supinated pull ups (chin ups) with additional weight added to a weight belt, rope, or held with the legs. I personally do my curls at the end of my upper day after taxing myself with high rep/weight rows and pull ups.

I like your idea...

If you've done a bunch of rows and chin-ups to exhaust your arms, how many supplemental sets and reps of curls do you usually add?

[thecityalive]

usually about 4-7 sets depending on the weight/rep range.

[Cards]

Pull ups always worked my bis pretty well. Add in a few sets of curls and you'll be set.

[Behemoth]

I used to be an all compound movement guy. Did a bulking routine once with just 20 rep squats, bench, and rows. My biceps have always lacked and even though they still do the only thing that made them start to catch up was a lot of heavy curls.

[NITF]

I used to be an all compound movement guy. Did a bulking routine once with just 20 rep squats, bench, and rows. My biceps have always lacked and even though they still do the only thing that made them start to catch up was a lot of heavy curls.

Yeah... all the curl jockeys in my gym are weak as fuck but have hyyyoooge biceps. only pisses me off a little...

[Eric Cartman]

Yeah... all the curl jockeys in my gym are weak as fuck but have hyyyoooge biceps. only pisses me off a little...

I probably fall into that category..

[Behemoth]

Yeah... all the curl jockeys in my gym are weak as fuck but have hyyyoooge biceps. only pisses me off a little...

Why?

[NITF]

Why? Their arms are bigger than mine (working on it)... and sometimes I get the impression they didn't have to work that hard to get them there (just spent a lot of time). I'm not a douche about it if that's what you're getting at, they've earned their arms and good for them.

[stanton]

Don't forget genetics bro, some people have big biceps, some have big calves.
Don't worry about some weakling that has big biceps when you have a better over all body bro. I like symmetry lol

Big arms are cool... Can't deny that. But I like big legs, wide backs, and traps... A sign of power. I know I'm stronger than them. Big arms don't get respect... deadlifting or squating 2x or more your body weight earns respect.

[Gabrielle]

Curls unless your biceps are getting over stimulated from the way you do rows. But in general it is rare to find guys with huge bis that don't do direct arm work.

[jed]

Definitely voting for "other" with pullups/chins. Curls you can do whenever though, and rowing is awesome as well. If I had to choose I would say rowing is better than curling, because rowing is more compound.

[tcooper]

direct arm work is the way to go for well developed arms... you will never see anyone on stage that doesnt do arm work.. regardless of what anyone says about compounds.

now saying that, yes rows and chins hit your arms.. and yes you should do those two but you should also do isolation movements for the muscle groups in your arms for maximum growth..