You want bigger biceps? You’re going to need to balance them with stronger triceps. You want to pick up a heavier weight? You’re going to need to grip that weight using a variety of forearm muscles.
The diagram above points are the basic arm muscles you’ll be using for most exercises. Look up how to enhance each one if you’re serious about building them up. Below you’ll find basic exercises that target each group of arm muscles:
Strict Bicep Curl
Rounded Bicep Curl
Cobra Tricep Extension
Overhead Tricep Extension
Reverse Preacher Curl
Towel Pull Up
Fat Bar Lifts
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