You can easily rotate between six of your favorite arm exercises (three for biceps and three for triceps) in every workout. Just make sure each has your elbow in a different position. Do two to
Credit: MDV Edwards / Shutterstock [Read More: The 15 Best Triceps Exercises for More Mass and a Bigger Bench Press] If you’ve been doing classic biceps curls and want to try a variation, try First off, if you want big arms, you must train them, biceps and triceps, on a regular and repeated basis. Secondly, you need to understand that there is an exercise hierarchy amongst arm exercises: not all arm exercises are created equal, some are indispensable, and some are superfluous. Thirdly, there is an undeniable correlation between arm
2. Supine Chest Fly. To target the biceps (front of the upper arm), upper chest, and front of the shoulders, Thomas recommended adding the supine chest fly exercise to your arm workout rotation. Roll out a yoga mat or gym mat and lie down with your back flat on the mat. Bend your knees and place your feet flat on the ground.
Sit on the bench and rest the barbell on your thighs. Keeping your back against the backrest, bend your arms and curl the bar up to your shoulders. Lower the bar back to your legs and repeat. You can also do this exercise with a wider than shoulder-width grip to increase inner biceps activation even more. 10.

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand, and hold your arms wide at your sides with your elbows pushing in toward your ribs, palms facing up. Perform a wide-grip

The real trick to adding size to your arms and building bigger biceps is to work your whole body with a balanced bodybuilding programme. You should also remember that building big arms isn’t just about building big biceps. The triceps muscle at the back of the arm constitutes more than two-thirds of the typical arm circumference. rMzEjlx.
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    • do biceps or triceps make your arm bigger