For the past 30 years, I've watched people waste hours and hours with redundant arm exercises. Understand that you really only need one supinated movement and one neutral grip movement, in your arm workout.
Watch the video and it'll give you an idea of what I'm talking about. Arms are so small and get so tired when overtrained, you'll go backwards.
I've always found that supersetting arms is the most efficient way to do things. Putting a triceps move back-to-back with a biceps or forearm movement works great. This is the more traditional way to do things, and will give you that total upper arm pump.
But you may also want to perform a biceps movement right after or before doing some kind of multi-joint back pulling. Obviously, if you are trying to get the utmost performance out of your back movements, you would do them first. Doing biceps first, would severely hamper your pulling movement efficiency, as your arms would already be exhausted.
I hope that you will all try to do some of those pole pulls. They can be done inside a house, or outside at any playground. A sapling in a park will also work. Get your body in position, so that you are really feeling a good pull when doing them. It may take a while to get the hang of them. These can be a great stretch, or finishing movement on the end of some rowing, pullups, pulldowns, or pullovers.
The main point here is, to really try to limit your arm work. Be smart about it, and make sure that you have all the angles in. But don't do what most guys, yes guys, do. There is absolutely no need to do 4 sets, of 4 different supinated arm curl exercises. It just isn't necessary.
Be thorough, but be smart.
And, oh yeah. Picking up some 20 pound dumbbells right after doing those deadlifts that you hate so much will make your eyes come out of your head. Either neutral grip, or supinated grip will work. Try it.
Anyone wanting specific suggestions for some supersets can just ask, and I will post some. Otherwise, I won't bore you.
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