Barbell or dumbbell curls. For size use a weight that only allows 6 to 8 reps. 3 to 4 sets should be good. But this is only a beginner routine. Many different exercises can be great for arms. Remember Triceps make up 70% of your arm size.
You can do chin-ups, and the Flexed Arm Hang. You can also get some weights and do arm curls.
in my opinion, close grip bench or weighted dips are probably the best 2 exercises for tricep size and strength. bigger stronger triceps will make your arms look much bigger and also give you a bigger bench.
In order to get bigger biceps there are a few things you need to do.
Firstly, you need to use heavier weights. Pick a weight that you can just about get 7-8 reps out with. When that gets to easy, increase the weight.
Secondly, increase your calorie intake. Make sure you're getting enough protein, complex carbs and simple sugars. These are what help your muscles to grow, repair themselves and energize themselves for the next weights session.
Concentration curls, Make sure you go through the full range of motion here. Don't shorten up the movement by only going halfway down. This will ensure that your bicep is strong in all positions.
I like to perform some biceps exercises with light weights: curls, barbell.. some exercises with cables are good as well.
Lying tricep press. Just grab the EZ curl bar lie down and press as if you were doing pull downs. Works a treat.
Many different workouts are designed to tone the arms and improve the biceps. Some of these exercises include uneven push-up, pilates boxing, and bicep and arm circles.
dumbbell bicep curls.
Do workout regularly for your biceps using dumbles
to get bigger biceps i would recommend preacher curls, hammer curls, barbell curls and dumbbell curls.
You need to work your biceps and pump the guns until you eventually become stronger.
Chicken
bladder, brain, bones, buccinator muscle, biceps brachii, biceps femoris,
Your triceps are ment to be bigger....after all they are two thrids of the upper arm....people seem to focus on increasing the size of their biceps, this doesn't make there arms look much bigger and also can cause great damage. If I were you I would work out your triceps just as much as biceps, if not more ;)
They are decent size, but mine are bigger,
The triceps and biceps are antagonistic muscle groups; the triceps straighten the arm and the biceps pull it in the opposite way. Therefore, when the triceps contract, the biceps lengthen.
By doing excersizes with dumbbells that work-out your biceps. E.G-Bicep curls.
Biceps workout are great way to tone your arms. A great online website to help you with your biceps workout: simplyabs.com/back-and-biceps-workout.php
for biceps you need to do bulking exercises like straight arm curls,alternating single arm dumbell curls. for bicep peaks do conceration curls. work on your triceps to make your biceps look bigger.
Curls and reverse curls, high weight, low reps. You can also go to your local Crossfit and ask, they will be very helpful.