Arm Workouts: How to Build Bigger Biceps and Triceps

Building bigger biceps and stronger forearms requires specific supersets and mass-building routines using dumbbells and pull-up bars. Learn how to perform push-ups safely even with weak muscles and address shoulder imbalances through targeted weight training.

Young man exercising with dumbbell in gym

Biceps Brachii Exercises

Published Jul,08 2011 | By Laura Niedziocha

Picture someone showing off their muscles, envisioning the person revealing popping biceps muscles. The muscles termed short head and long head make up the biceps brachii.

Laura Niedziocha began her writing career in 2007. She has contributed material to the Stoneking Physical Therapy and Wellness Center in Lambertville, N.J., and her work has appeared in various online publications. Niedziocha graduated from Temple University with a Bachelor of Science in exercise science. She also has her Associate of Arts in communications from the Community College of Philadelphia.