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, you can’t get real muscle growth by doing the same arm exercises over and over. There needs to be variety in your workouts if you want to reach a new level.

The arm exercises below will help you challenge your arms and make them bigger. These moves allow you to spend your energy more efficiently: You’ll centralize your biceps and triceps and maximize the gains you get out of each motion. Read on for instructions on how to execute each exercise effectively.

5 Essential Arm Exercises for Muscle Growth

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