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Strong arms are your face muscles, and it's easy to hit a bottleneck with monotonous training, plus with limited time to train, it's not always easy to choose and optimise your moves. Today we choose two popular triple-headed movements for a pike-off to see which one is your favourite arm training move?

overhead rope arm curl
this movement is arguably the most common in the gym. The overhead rope arm curl is a movement that is often seen in many pushing programs or arm training programs because it is not as easy to do as the single arm dumbbell arm curl or rope press, which is sometimes not as popular. Few other movements can achieve the multi-angle stimulation that the overhead rope arm curl can.

1. Strengths
add the overhead arm curl to your training program and quickly appreciate why it is the best rope movement for your arms. The movement is not really difficult and it stimulates the long head of the triceps. The long heads of the triceps are often overlooked when they are the ones that really determine arm strength and help you when it comes to chest training.
In addition to this, the overhead rope arm curl has another benefit in that it is one of the few movements that allows you to actually work all three heads at the same time, while not requiring a major change in equipment or technique. This makes it a highly effective movement for developing overall arm strength.

2. Disadvantages
all three head movements are the same and technique can become a big issue. It is extremely important to get the movement right, making sure the elbows are at head height and pivoting on the elbows so that the big arms don't move around. Again, try to power through the movement with just the three heads to produce maximum effect.
There are many other things that can go wrong during this movement, such as the elbows may open naturally or the back may be used too much for stability.

double bar arm extensions
unlike the former, the double bar arm curl is considered a hardcore compound movement and can be performed in many different variations of the movement to ensure that you have thoroughly utilised its benefits. If it's difficult at first, try doing it on a flat bench with your feet on the floor and your arms braced behind you on the flat bench.

1. Advantages.
The double-bar arm extensions are not limited to self-weight, but can be done by hanging barbell plates or dumbbells to increase the weight, which forces the triceps to overload, giving a greater increase in muscle size and strength than the normal arm extensions.
The downside of the double bar is that when you first get into this movement you can easily resort to chest strength. If you do it with a rack, you can easily lean forward at first, which shifts the focus from the triceps to the pectoralis major. This runs counter to your goal, so extra attention needs to be paid to your posture to keep your upper body upright.

2. Disadvantages.
The double bar also carries risks. All movements become dangerous if they are not completed correctly, and with the double bar too, you are likely to over-delegate your body, which will put your rotator cuff muscles at risk of potential injury. Make sure you get your arms to 90 degrees at most and don't lean too far forward, also for safety and good technique don't strike your elbows outwards.

the double bar wins out because it has a more natural trajectory of force and more muscle activation. It also gives you more significant strength gains while being a more isolated and easier movement to perform correctly once you have the correct technique.
The rope overhead arm curl is still an extremely effective movement and should definitely have a place in your programme, whether you use it as a start or a finisher.

finally, variations are always the key to muscle growth, don't always stick to a few movements and add some fresh spice to your training.