You’ve done about a thousand curls in the past week and the same number of triceps extensions, yet your arms are still not growing. The fact is, there needs to be variety in your workouts if you want to reach that new level.

These moves allow you to spend your energy more efficiently, centralizing your biceps and triceps and maximizing the gains you get out of each motion.  

What follows are instructions on how to execute each exercise effectively and efficiently.