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Biceps, triceps and forearms – these three muscle groups all contribute to the appearance of bigger arms. Here's how you're going to train them for the best results.

Chris martinezNima alamdariArnold schwarzeneggerLouie guarinoAlexander juan antonio cortesUniversity of exeterChapman universityGrip benchEffective arm workoutsBuild biggerWhat you re goingProfessor nima alamdariChief scientific officerHonorary professorSport scienceFarms with