Bicep and Tricep Workouts: The Best Exercises for Bigger Arms

Building strong and toned arms is a key part of any fitness journey. Two of the most important muscle groups to focus on are the biceps and triceps.

The biceps, located at the front of the upper arm, help with flexion and curling movements, while the triceps, at the back, are crucial for extension and straightening.

In this article, we'll explore some of the best bicep and tricep workouts to help you achieve your fitness goals and build stronger, more defined arms.

[Related Article] Tricep Exercises: Build Strength and Size Effectively

---

Short Summary

• Effective Arm Exercises: Learn the best bicep and tricep exercises for building muscle and strength.
• Workout Routines: Get complete workout plans suitable for beginners to advanced lifters.
• Proper Form: Understand how to perform each exercise correctly to avoid injury and maximize results.
• Home and Gym Options: Discover workouts you can do at home with no equipment, or at the gym with dumbbells.
• Best supplements to help you get bigger and stronger arms and support your workout: Anafuse can help support your arm-building journey.

---

Anatomy of the Biceps

The biceps brachii, commonly referred to as the biceps, is a large muscle located on the front of the upper arm between the shoulder and the elbow. It is known as a two-headed muscle because it has two distinct origins: the long head and the short head.

1. Long Head – This part gives the biceps their peak when flexed. It runs along the outer side of the upper arm.

2. Short Head – This part is on the inner side of the arm and adds thickness to the biceps.

Primary Functions:

• Flexion: Helps bend the elbow, bringing your forearm closer to your upper arm.
• Supination: Rotates your forearm, turning your palm upward.
• Shoulder Support: Assists in stabilizing the shoulder joint during certain movements.

---

Anatomy of the Triceps

The triceps, officially known as the triceps brachii, is a three-headed muscle located at the back of the upper arm. Here’s a breakdown of its structure and function:

1. Long Head – The biggest part, running along the back of your arm. It helps with arm extension and overall mass.

2. Lateral Head – The outer part of the triceps, giving your arms a defined, horseshoe shape.

3. Medial Head – Located underneath the other two heads, it helps with stability and strength.

Primary Functions:

• Extension: Helps straighten the elbow, such as when pushing something away or locking out your arm.
• Stabilization: Assists in stabilizing the shoulder joint during movements like pushing or lifting.
• Arm Control: Plays a key role in controlling the arm during pulling and pushing motions.

---

Benefits of Bicep and Tricep Workouts

• Stronger Arms: Builds muscle strength, making it easier to lift, push, and pull objects.
• Improved Arm Definition: Helps tone and shape your arms, giving them a more sculpted appearance.
• Better Performance in Other Workouts: Strong biceps and triceps support exercises like push-ups, pull-ups, and weightlifting.
• Injury Prevention: Strengthening these muscles can help stabilize the elbow joint and reduce the risk of injuries during physical activities.
• Balanced Upper Body: Prevents muscle imbalances by ensuring both the front (biceps) and back (triceps) of your arms are equally strong.
• Boosted Confidence: Strong, well-defined arms can improve your self-esteem and overall physique.

---

Best Bicep and Tricep Workouts

I. Bicep Exercises

Bicep exercises are crucial for building strong and defined arms. The biceps are responsible for flexing the elbow and supinating the forearm, making them essential for a variety of movements.

A 2014 study by the American Council on Exercise (ACE) found that some of the most effective bicep exercises involve lifting or curling weights toward the shoulder.

1. Dumbbell Bicep Curl

The dumbbell bicep curl is a classic exercise for targeting the biceps. It allows for a full range of motion and can be performed with different grip styles to emphasize different parts of the muscle. This exercise is versatile and can be done standing or seated, making it suitable for various workout settings. It's particularly effective for building size and strength in the biceps.

How to Do It:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
2. Keep your upper arms still and close to your body.
3. Curl the dumbbells up towards your shoulders, squeezing your biceps at the top of the movement.
4. Slowly lower the dumbbells back to the starting position.

Variations:

• Concentration Curls: Sit on a bench, rest your elbow against your inner thigh, and curl the dumbbell, isolating the bicep.
• Incline Dumbbell Curls: Perform curls while seated on an incline bench, which increases the stretch on the long head of the bicep.

2. Barbell Bicep Curl

The barbell bicep curl is another effective exercise for building bicep strength and size. It allows you to lift heavier weights compared to dumbbells, which can be beneficial for those seeking to increase muscle mass. This exercise works both biceps simultaneously, promoting balanced development.

How to Do:

1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up).
2. Keep your back straight and your elbows close to your sides.
3. Curl the barbell up towards your shoulders, squeezing your biceps at the top of the movement.
4. Slowly lower the barbell back to the starting position.

Variations:

• EZ-Bar Curls: Use an EZ-bar, which reduces stress on the wrists and allows for a more comfortable grip.
• Wide-Grip Barbell Curls: Grip the barbell wider than shoulder-width to emphasize the short head of the bicep.

3. Preacher Curl

The preacher curl is an isolation exercise that specifically targets the lower biceps. It helps to prevent cheating and ensures that the biceps do the majority of the work. This exercise is beneficial for creating a more defined peak in the biceps. It requires a preacher curl bench, which can be found in most gyms.

How to Do It:

1. Sit at a preacher curl bench and place your arms on the pad.
2. Hold a barbell or dumbbells with an underhand grip.
3. Curl the weight up towards your shoulders, keeping your upper arms still on the pad.
4. Squeeze your biceps at the top of the movement.
5. Lower it back down slowly and repeat.

Variations:

• Single-Arm Dumbbell Preacher Curl: Focuses on one arm at a time.
• EZ Bar Preacher Curl: Uses an EZ bar for reduced wrist strain.

4. Hammer Curl

The hammer curl is a great exercise for working the brachialis, the muscle underneath the biceps. It also strengthens the forearm muscles, making it a great overall arm builder. This exercise is performed with a neutral grip, reducing wrist strain.

How to Do:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing each other (neutral grip).
2. Keep your elbows close to your sides and your back straight.
3. Curl the dumbbells up towards your shoulders, maintaining the neutral grip.
4. Slowly lower the dumbbells back to the starting position.

Variations:

• Cross-Body Hammer Curl: Lifts the dumbbell across the body for a different angle.
• Cable Rope Hammer Curl: Uses a cable machine for constant tension.

5. Concentration Curl

The concentration curl helps isolate the biceps, making it a great exercise for building peak muscle definition. Since it limits momentum, it forces the biceps to do all the work, improving muscle activation.

How to Do:

1. Sit on a bench with your legs spread.
2. Hold a dumbbell in one hand and rest your elbow against the inside of your thigh.
3. Curl the dumbbell up towards your shoulder, focusing on contracting your bicep.
4. Slowly lower the dumbbell back to the starting position.
5. Repeat on the other side.

6. Chin-Ups

Chin-ups are a compound exercise that primarily targets the biceps while also engaging the back and shoulders.

How to Do It:

1. Grab a pull-up bar with an underhand grip (palms facing you), hands slightly narrower than shoulder-width apart.
2. Hang with your arms fully extended, then pull yourself up until your chin is above the bar.
3. Lower yourself back down with control.

---

II. Triceps Exercises

Tricep exercises are essential for building strong and well-defined arms. The triceps, which make up about two-thirds of the upper arm, are responsible for extending the elbow and straightening the arm.

Here are some of the best exercises to target your triceps:

1. Triceps Dip

The triceps dip is a compound exercise that effectively targets the triceps, particularly the lateral head. It also engages the anterior deltoids and chest muscles to some extent.

How to Do It:

1. Place your hands on parallel bars or the edge of a bench, with your legs extended straight out in front of you.
2. Lower your body by bending your elbows until your arms are bent at a 90-degree angle.
3. Straighten your arms to return to the starting position, fully extending your elbows.

Variations:

• Bench Dips: Use a single bench for support, keeping your feet on the ground.
• Weighted Dips: Add a weight belt or hold a dumbbell between your legs for added resistance.

2. Skull Crushers (Lying Tricep Extensions)

Skull crushers, also known as lying triceps extensions, are a staple for tricep workouts. They specifically target the long head of the triceps, which is crucial for overall tricep development.

How to Do It:

1. Lie on a flat bench and hold a barbell or dumbbells over your chest with your arms extended.
2. Lower the weight behind your head by bending your elbows, keeping your upper arms still.
3. Extend your arms back up to the starting position.

3. Tricep Pushdowns

Tricep pushdowns are a great cable machine exercise that isolates the triceps, helping improve both size and definition. It keeps the triceps under constant tension, leading to better muscle activation.

How to Do It:

1. Stand in front of a cable machine and grab a rope or straight bar attachment with an overhand grip.
2. Keep your elbows close to your sides and push the handle down until your arms are fully extended.
3. Slowly return to the starting position.

Variations:

• Reverse-Grip Pushdown: Uses an underhand grip to target different tricep angles.
• Overhand Grip: Switch to an overhand grip to target different parts of the triceps.

4. Close-Grip Bench Press

The close-grip bench press is a compound exercise that primarily targets the triceps, but also engages the chest and shoulders. It's a great exercise for building overall upper body strength and tricep mass. This exercise allows for heavy loading, leading to significant muscle growth.  

How to Do:

1. Lie on a flat bench with your feet flat on the floor.
2. Grip the barbell with a shoulder-width or slightly narrower grip.
3. Lower the barbell to your chest, keeping your elbows close to your sides.
4. Push the barbell back up to the starting position, extending your arms fully.  

Variations:

• Dumbbell Close-Grip Press: Perform the exercise using dumbbells, allowing for a greater range of motion.  
• Incline Close-Grip Press: Perform the exercise on an incline bench to shift focus slightly to the upper triceps.

5. Overhead Tricep Extensions

Overhead tricep extensions isolate the triceps, particularly the long head, which is often neglected. This exercise is excellent for developing tricep size and definition. It can be performed with dumbbells, barbells, or cables.  

How to Do:

1. Stand or sit with your back straight, holding a dumbbell or barbell overhead.  
2. Lower the weight behind your head, bending your elbows.  
3. Extend your arms back to the starting position, contracting your triceps.

Variations:

• Dumbbell Overhead Extension (Single-Arm): Perform the exercise one arm at a time, allowing for greater focus and control.
• Cable Overhead Extension: Use a cable machine with a rope or bar attachment, providing constant tension.  

6. Tricep Kickbacks

Tricep kickbacks are an isolation exercise that effectively targets the triceps, emphasizing the lateral head. They're great for refining tricep definition and improving muscle control. This exercise requires controlled movement for maximum effectiveness.  

How to Do:

1. Place one knee and hand on a bench, keeping your back parallel to the floor.
2. Hold a dumbbell in the other hand, with your upper arm parallel to the floor.
3. Extend your arm straight back, contracting your triceps.
4. Slowly return the dumbbell to the starting position.
5. Repeat on the other side.

---

Sample Bicep and Tricep Workout Routines

Here are some sample workout routines that you can use to target your biceps and triceps effectively. These routines can be adjusted based on your fitness level and goals.

Routine 1: Beginner's Bicep and Tricep Workout

• Warm-Up: 5-10 minutes of light cardio and stretching.

• Bicep Exercises:

  • Dumbbell Bicep Curl: 3 sets of 8-12 reps.

  • Preacher Curl: 3 sets of 8-12 reps.

• Tricep Exercises:

  • Triceps Dip: 3 sets of 8-12 reps.

  • Overhead Tricep Extension: 3 sets of 8-12 reps.

Routine 2: Intermediate Bicep and Tricep Workout

• Warm-Up: 5-10 minutes of light cardio and stretching.

• Bicep Exercises:

  • Barbell Bicep Curl: 3 sets of 8-12 reps.

  • Hammer Curl: 3 sets of 8-12 reps.

• Tricep Exercises:

  • Skull Crushers: 3 sets of 8-12 reps.

  • Cable Reverse Grip Tricep Pushdown: 3 sets of 8-12 reps.

Routine 3: Advanced Bicep and Tricep Workout

• Warm-Up: 5-10 minutes of light cardio and stretching.

• Bicep Exercises:

  • Incline Dumbbell Curl: 3 sets of 8-12 reps.

  • Concentration Curl: 3 sets of 8-12 reps.

• Tricep Exercises:

  • Dips (Weighted if possible): 3 sets of 8-12 reps.

  • Single-Arm Overhead Tricep Extension: 3 sets of 8-12 reps per arm.

Bonus: Home Workout (Minimal Equipment)

• Dumbbell Bicep Curls: 3 sets of 12-15 reps

• Hammer Curls: 3 sets of 12-15 reps

• Tricep Kickbacks (Using resistance bands or water bottles): 3 sets of 12-15 reps

• Overhead Tricep Extensions (Using resistance bands or water bottles): 3 sets of 12-15 reps

• Rest for 60 seconds between sets.

---

Should You Do Biceps and Triceps Together?

Yes, you can train biceps and triceps together in the same workout. Since they are opposite muscle groups (biceps pull, triceps push), training them together allows for a balanced arm workout without overloading one muscle too much.

Benefits of Training Biceps and Triceps Together:

• Better Muscle Balance – Helps prevent one muscle from becoming stronger than the other.
• Time-Saving – You can train both muscles in one session instead of splitting them into different days.
• Increased Pump – Training them together can give your arms a better muscle pump, making them look bigger.
• Super Sets – Biceps and triceps also work well in super sets. Super sets are when you do one bicep exercise and then one tricep exercise right after with little to no rest. This is a very efficient way to train.

---

Best Supplements for Bigger and Stronger Arms

1. AnaFuse by Vital Alchemy

Anafuse by Vital Alchemy is a muscle-building supplement designed to support lean muscle growth. It combines multiple anabolic ingredients to create a synergistic effect for muscle development. The formula is made to assist in gaining and maintaining muscle mass without unwanted side effects.

Key Benefits

• It boosts mass gains.
• It helps reduce your body fat.
• It enhances your muscle hardness.
• It improves muscle endurance.
• It improves your pumps.
• It boosts your strength.
• It reduces muscle soreness.
• It speeds up muscle recovery.

Key Ingredients

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

Customer Reviews

  Stuff works great

“I have noticed being much leaner and just look toned since taking it..”

-Gary B.

 Great results

“This product produces excellent results, that you’ll quickly notice within weeks. My focus and strength are doubled while I’m on this product!”

-Micah H.

Stuff works great

“I have noticed being much leaner and just look toned since taking it..”

-Gary B.

---

2. SNS Pepti Plex

Pepti-Plex is a peptide supplement intended to support muscle building. The formulation includes a combination of ingredients designed to enhance muscle growth, improve endurance, and accelerate recovery. Pepti-Plex provides a structured approach to muscle support for those focused on strength and recovery.

Key Benefits

• It increases your protein synthesis.
• It enhances your blood flow and oxygen delivery.
• It boosts nutrient absorption.
• It improves your endurance and overall performance.
• It helps reduce inflammation and oxidative stress.
• It helps reduce muscle breakdown.

Key Ingredients

• PeptiStrong
• VasoFLO+
• Apigenin
• Senactiv
• AstraGin
• Bioperine

Customer Reviews

  2 weeks in and absolutely loving the gains

“About 3 weeks in so far and I'm already noticing more fullness to my muscles, better pumps, more vascularity, and improvements in strength. This stuff works incredibly well for being completely natural. Its almost like running a cycle of PHs but without any of the euphoric effects that the PHs provide. It just simply WORKS. No side effects whatsoever so far. Another positive that I noticed is that I don't feel as sore or achy the day after hard training sessions. Currently taking 4 capsules per day on training days and 2 caps a day on rest days just to stretch out my supply. I'll definitely be using this again in the near future. Very impressed.”

-Trevor G.

One week

“It’s only been a week, but I’m being asked to do this review. No issues or concerns at this time but one positive today’s work out was different, felt stronger, focused and energized. I would love to send second week up date if days like this continue. The 4 stars is just because of the short time to review.”

-Ramon G.

---

3. Alpha Lion SuperHuman Muscle

Superhuman Muscle by Alpha Lion is a muscle-building supplement formulated to support strength, lean muscle growth, and endurance. Laxosterone is included to support potential increases in strength, muscle mass, and muscle endurance.

Epicatechin is intended to support lean muscle development. Bioperine is added to enhance the absorption of the formula's ingredients. RipFactor, a clinically studied herbal formula, is included to support increases in muscle strength, muscle size, and endurance.

Key Benefits

• This supplement helps you build lean muscle mass.
• It increases your strength and power.
• It helps harden your muscles.
• It helps reduce muscle fatigue.
• It supports your muscle recovery.
• It boosts your pumps and vascularity.

Key Ingredients

• Laxogenin
• Epicatechin
• RipFactor

---

4. Seismic Surge by Hard Rock Supplements

Seismic Surge is a pre-workout supplement designed to support energy, strength, and endurance. Formulated with stimulants and performance-enhancing ingredients, it aims to help users push through intense training sessions.

The formula is created for those looking to maximize workout intensity and muscle pumps, providing a boost in stamina and focus during exercise.

Key Benefits

• It increases your energy levels.
• It improves muscle pumps.
• It enhances your muscle endurance.
• It boosts your mood.
• It improves your concentration and focus.
• It increases your strength.
• It speeds up your muscle recovery.

Key Ingredients

• Beta-Alanine
• Caffeine Anhydrous
• Alpha Yohimbine Hydrochloride
• 1,3,7 Trimethylxanthine
• Theobromine
• Gamma-Aminobutyric Acid
• L-Citrulline Malate 2:1

Customer Reviews

 THE BEST!!!!

“By far the BEST PRE WORK OUT I have EVER used!!!!!”

-KD

  One of the best

“Energy is extremely high focus is great, I workout before work and the energy last well into my work day”

-Rednek

  Strong

“It is truly one of the best pre workout I've tried in the last 10 years and I've tried alot. I recommend this to all my buddies.”

-Papa b.

---

5. Amino-Gro BCAA Powder by iSatori

Amino-Gro BCAA Powder by iSatori is a branched-chain amino acid (BCAA) supplement designed to support muscle recovery, performance, and development.

It contains key ingredients studied for their role in reducing muscle fatigue and promoting protein synthesis. This formula is intended for those looking to maintain endurance and support muscle repair after intense workouts.

Key Benefits

• It enhances your performance.
• It accelerates your muscle recovery
• It helps reduce muscle soreness.
• It improves muscle growth and development.

Customer Reviews

Best BCAA supp I've ever used

“This has become a normal part of my gym routine ever since the first time I used it. I can't go to my jiu jitsu camp or the gym without it now. I noticed I don't get nearly as sore the next day after tough BJJ rolling or weight lifting sessions. It gives me a nice boost in endurance and hydrates me way better than the aminos I was taking before. Since I've started stacking it and using it along with Bio Active Whey, my gains have been incredible. Highly recommend it to anyone who's still using the more "average" BCAAs.”

-Henry G.

---

6. Alpha Lion SuperHuman Post

SuperHuman Post is a post-workout supplement formulated to support recovery and muscle growth. It contains ingredients such as Creatine Monohydrate, Betaine Anhydrous, and Velositol®. The formulation is designed to support muscle replenishment and recovery after exercise.

Key Benefits

• This supplement enhances your muscle growth.
• It accelerates your muscle recovery.
• It increases your strength.
• It helps replenish lost electrolytes and supports better hydration.
• It also reduces your muscle cramps.

Key Ingredients

• Creatine Monohydrate
• Betaine Anhydrous
• Velositol®
• AstraGin®
• Electrolytes (Sodium, Potassium, Calcium)

---

7. Bio-Active Whey by iSatori

Bio Active Whey by iSatori is a protein supplement formulated with a blend of whey concentrate, isolate, and hydrolysate to support muscle growth and recovery. It includes BIO-GRO Active Peptides, which are designed to aid in strength gains, lean muscle development, and post-workout recovery.

Additionally, the product aims to support adaptation to resistance training, potentially improving power and muscle development.

Key Benefits

• It comes in various delicious flavors.
• It enhances your muscle growth.
• It supports your muscle recovery.
• It boosts your strength.

Key Ingredients

• Whey Protein Blend including Isolate, Concentrate, and Hydrolysate
• Bio Active Peptides extracted from Colostrum
• MCTs

Customer Reviews

Great product!

“Its great tasting, super easy to digest, no bloating, easy to mix, and a great formula! Ive been recommending it to all my friends, thanks!”

-JC

---

Hormonal Bicep and Tricep Building Stacks for Hardcore Weight Lifters 

These stacks are intended for advanced powerlifters who have completed at least three cycles and possess a strong understanding of proper training, hormone cycling, and nutrition. This product is not recommended for beginners or those unfamiliar with advanced supplementation protocols.

1. Mandro the Giant Gold Stack

Mandro The Giant Gold Stack is a muscle-building supplement stack designed to support size, strength, and mass gains. This stack combines top-rated bulking supplements, including Super Mandro and Andro the Giant, with additional support for liver health and joint protection. It is designed to help individuals break through muscle-building plateaus and enhance their physique.

Key Benefits

• It helps improve your overall strength.
• It boosts your muscle mass.
• It speeds up your muscle recovery.
• It helps boost your endurance.
• It increases your muscle hardness and muscle definition.
• It increases your protein synthesis.
• It boosts your muscle pumps.

Supplements in this Stack

• Super Mandro by Hard Rock Supplements
• Andro the Giant by Hard Rock Supplements
• Protex by Vital Alchemy
• Joyful Joints by Vital Alchemy
• Post Cycle 3x by Vital Alchemy

Customer Reviews

 Best Stack Yet

“I've used this stack a few times and each time I am blown away with the results. 10/10 recommend. If looking to cut I would throw in androvar as well!”

-Donnman

 excellent progress

“I've just finished my first four weeks and starting my second four week stage and could not be more pleased. I've gained significant strength, endurance and recovery compared to my other supplement.”

-Dan

Absolutely the best

“Best product in the market that's legal super mandro”

-Patrick

---

2. Advanced Hormonal Bulking Stack

The Advanced Hormonal Bulking Stack is a high-potency supplement combination designed for experienced users looking to support muscle growth, strength, and recovery.

This stack includes prohormones and support supplements formulated to help maintain an optimal anabolic state during intense training. It is intended for hardcore bodybuilders and powerlifters who have prior experience with advanced supplementation.

Key Benefits

• It improves your muscle growth and mass.
• It also provides hormonal levels throughout your cycle.
• It boosts your testosterone levels and reduces estrogen levels.
• It helps improve your athletic performance.
• It increases muscle mass and strength.
• It enhances muscle protein synthesis.
• It increases vascularity.
• It improves your libido and mood.
• It supports your immune system.
• It helps optimize hormonal balance.

Supplements in This Stack

• Monster Plexx by Innovative Labs
• Protex by Vital Alchemy
• Terminate by Hard Rock Supplements
• Rebirth by Black Lion Research
• Rebirth PCT by Huge Supplements

---

FAQs: Bicep and Tricep Workouts

Q: Can I build strong arms without weights?

A: Yes, you can build strong arms without weights by using bodyweight exercises like push-ups (which work the triceps) and chair dips (which target the triceps). However, weights can help increase muscle mass more effectively.

Q: Can I train biceps and triceps on the same day?

A: Yes, training them together is efficient and effective for most people. Just ensure you balance the workload and avoid overtraining.

Q: Can I build big arms with only dumbbell exercises?

A: Yes, you can. Dumbbells provide a great range of motion and allow for various exercises to target different parts of the biceps and triceps.

Q: Is it better to do high reps or heavy weights for arm growth?

A: A combination of both is ideal. High reps (10-15) can help with muscle endurance and pump, while heavier weights (6-8 reps) stimulate muscle growth.

Q: What are the best exercises for targeting the peak of the bicep?

A: Concentration curls and incline dumbbell curls can help emphasize the peak of the bicep.

---

Final Thoughts

Biceps and triceps are key muscles for strong and well-shaped arms. Training both helps with balance, size, and overall upper-body strength. This article explored their anatomy, benefits, and effective exercises.

A mix of compound and isolation movements targets these muscles from different angles. Workout plans include beginner and advanced routines, offering structured ways to train.

Exercises like bicep curls and tricep dips are staples for building strong arms. Combining these with a balanced routine and proper nutrition can lead to noticeable results.

---

Sources:

• https://toneopfit.com/blogs/bicep-and-tricep-muscles
• https://boxlifemagazine.com/bicep-and-tricep-workouts/
• https://www.kettlebellkings.com/blogs/default-blog/bicep-and-tricep-workouts
• https://athleanx.com/articles/bicep-and-tricep-workout
• https://www.gymshark.com/blog/article/best-arm-exercises
• https://www.healthline.com/health/exercise-fitness/how-to-get-bigger-arms