Sporting a set of arms reminiscent of Arnold, Larry Scott or the late Sergio Oliva takes more than just barbell curls and tricep pressdowns. While people think they performed endless sets of barbell curls, they might be surprised at how much work these bodybuilding legends had to put into their forearms. The biggest misconception newbies have is the idea that the only thing that bends the arm is the bicep, which is only partially true. The elbow flexors include the bicep, brachioradialis, brachialis and pronator teres muscles.
Without reinventing the wheel, there is a whole lot you can do to help increase the size of your biceps and forearms, at the same time. Let’s stick with the basics. Putting a new twist on already-great exercises will get you the expected gains. Here are 6 easy ways of changing your workouts, without removing your favorite exercises.