Arms

Anatomy

Elbow flexors (biceps, brachialis, brachioradialis) and the triceps control the elbow. Forearm flexors and extensors grip the bar and stabilize the wrist. Curl grip (supinated, hammer, pronated) changes which flexor takes more load; elbow position changes which triceps head is biased.

Muscles in this region

Biceps
Biceps brachii
The biceps flex the elbow and supinate the forearm. Curl variations with a full stretch build peak and thickness.
Brachialis
Brachialis and coracobrachialis
The brachialis sits under the biceps and thickens the upper arm from the side. Neutral-grip curls bias it heavily.
Triceps
Triceps brachii
Triceps extend the elbow and finish every press. Overhead and pushdown variations can bias different heads.
Brachioradialis
Brachioradialis
A powerful elbow flexor on the thumb side of the forearm. Hammer and reverse curls light it up.
Forearms
Wrist flexors and extensors
Forearm musculature supports grip and wrist stability under heavy pulls and carries.

Exercises in this region

How to train this region

Train curls through a full stretch and include a hammer or reverse variation for brachialis and brachioradialis. Triceps grow from a mix of overhead extensions, pushdowns, and close-grip pressing. Direct wrist work is optional; heavy carries and pulling already load the forearms.