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I am not sure if my arms are weak, so that they hinder my progress in compound exercises like bench-press or pull-down. I know that, for beginners it is generally advised to focus on compound exercises, as they will also help arm development. But I think it is also possible that, due to weaker arms, chest and back can not get enough tension. If this is the case, then concentrating on biceps/triceps first may be more beneficial. So, do you have any suggestions to figure out if biceps/triceps is the limiting factor?

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  • There may be a conversion rate for free weights, but if you are referring to machines, then there is no conversion rate as every machine is different. See fitness.stackexchange.com/a/31784/18977 for more details on the weights listed on machines.
    – Yousend
    Commented Aug 18, 2016 at 17:50

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