A long time standing rule in BB'ing is to work a large/stronger muscle group first, than a smaller one. Like back-chest or quads-hams. If doing a full body workout, than legs, back, chest, etc. To do full justice to larger muscle groups, that requires using more weight and energy, they should be hit first in a workout. That seems to be the theory. Of course gym theory's are not always based on logical facts or goals, but this one seems to adapt well to most training ideas.
This general rule is applied to arm training: the triceps are 2/3's of the arm size, and should be worked before biceps. Though I do not think you will commit any BB'ing sin (and wind up in hell like Joe Weider) if you work the biceps first. All depends of the results. If doing something like quad sets (an excellent arm builder for some) than it really does not matter at all.
Agree with Chaos in not quite understanding the idea of the cushioning affect. maybe I am missing something here.
For arms I might suggest:
Triceps.....Dips, keep the elbows touching (or almost) the sides throughout the exercise. Do have the body in a somewhat 90 degree angle. When adding weight have the weight behind the body, rather than in front. Keeps the body more upright. The more you lean forward, the more the delts and chest are brought into play. This is a prime tricep builder when done right.
Biceps.....BB Cheat curl. A mass builder, starting with moderate knee action, lean into the weight not away from it. If familiar with Gironda's Perfect Curl, than image that but with a cheat start at the beginning. Do not make this a reverse grip clean. Use a weight you can handle honestly, while still keeping tension on the biceps.
These 2 movements are the only ones you are going to need for a good arm cycle. 3 to 4 sets of each exercise. 6 to 9 reps. Either once or twice a week, depends on the results you are getting. I would suggest 2 sets only, of each, but most guy's here are not going to follow that. But most times, more is really not needed if done with serious intent. Good Luck.
