All three of those muscles need their own workouts if you want to see visible results. Most of us have heard of the biceps and triceps, but the brachialis is another muscle that needs to be exercised for maximum results.
Bicep Exercises
Bicep exercises are the most well known exercises. The best bicep exercises are also the most well known exercises.
The first exercises you should do is the standard bicep curl. In addition to the bicep curl, another effective exercise is chin ups with your palms facing towards you. Palms facing outwards is also effective, but works a slightly different group of muscles.
Finally, the concentration curl, which is similar to the bicep curl, is another effective exercise. While sitting on a bench, you lower the dumbbell between the legs to the ground and reach up towards your face. Make sure you keep your opposite hand on your knee for some extra support for your back.
Triceps Exercises
There are two very effective triceps exercises that are especially known for giving the muscles improved size. The first is the closed grip bench press. To perform the closed grip bench press, simply grab a barbell, place your fists roughly 10 inches apart with your palms facing down on your body, and lift slowly.
The other exercise is known as the "skull crusher". You should have an overhand grip on the barbell and lower it straight in the air and back towards your forehead. If you slow the descent before it reaches your forehead, you will get some extra, effective resistance.
Brachialis Exercises
The brachialis muscle can be found just below the bicep. While the muscle is relatively small, when you do exercises to grow the muscle you will find that your biceps start to look even stronger as they are pushed upwards.
One of the best exercises for the brachialis is the hammer curl. It is very similar to the bicep curl, except rather than have the dumbbell rest evenly in your hands with the weights leaning on the right and left, you hold the dumbbell vertically as though you were using it to hammer in a nail. This exercise is usually done with two dumbbells (one in each hand) and switching after each rep.
All three of these muscles (the biceps, the triceps, and the brachialis) need to grow larger to add muscles to arms that will be visible underneath a shirt or when you are hanging out at the beach. If your only goal is to add muscles to your arms, working on specific exercises to improve the size of those muscles is the best way to make your arms grow larger.
