For most guys who hit the gym, the most important part of their bodies that they want to develop are arms, chest and abs. For bigger arms you need to train your triceps and biceps. Biceps is 1/3 of your arm while triceps is 2/3, so triceps is the main part of the arms. Here are the two best exercise for each of them and the explanation why:
If you want to get more size and make that peak of the biceps higher you need to train the long head of the biceps. The long head is attached higher on the shoulder than the short head of the biceps. Therefore, you have to do an exercise in which your arms are behind your body. By doing this, you will stretch the long head more. Cable Biceps Curls with Elbows Behind Body is the best exercise for this purpose. Another great thing about doing it with cables is that you have the samе resistanse through whole movement. Make sure that you are not moving your elbow foreword while performing the exercise.
Again, for bigger triceps you need to hit the long head of the triceps, as with the biceps. We want to make sure to put it under stretch so the best way to do it is while your arms are over your head. Great for this are overhead tricep extension (with dumblle or barbell) or skull crusher.While doing skull crusher don’t go complete vertical and lock your elbows, whis will take all the stress from your triceps.