Your workouts include exercises like the bench press, shoulder press, bent over rows and supinated pull-ups – surely that’s enough to grow your biceps and triceps, right? While these exercises will most definitely hit these muscle groups, however, if your goal is to build biceps the size of bowling balls and triceps like horseshoes, then it may not be enough.
“If you want to really get bigger arms, it’s worth doing a bit more volume and a bit of direct work,” says Dr. Pak Androulakis-Korakakis in a recent YouTube video. By this, he means more isolation exercises, which target one specific muscle group, as opposed to compound exercises, which work multiple muscles.
