If you would like to improve the shape and size of your arm muscles the solution is to work them regularly. Training the arms right will tighten them up, and create more balanced and eye catching shape. How far you go in terms of size development is your call.
If you took a cross section of the upper arm you’d see that the triceps (the back of the arm) makes up about 2/3 of the ‘meat’ of the arm, the biceps (the front part) only makes up about 1/3 of the arm mass. So it makes sense to spend at least the same amount of time working the triceps as you do the biceps. If you’ve become obsessed with biceps training start putting more effort into your triceps as well.
The best way to train arms is through resistance exercise with weights or machines. With limited equipment a barbell or some dumbbells are enough to do the job.
If you lift weights regularly you might have recognised that when you do a pulling movement for back (like a row, pull down or chin up) you are also working your biceps. When you do a pushing movement for chest or shoulders (like bench presses or shoulder presses) you work your triceps. So it’s important to consider this indirect effect when planning how you’ll fit your arm training in. read more »