One of the best ways to maximize your muscle growth is to choose ... Triceps (at the back of your upper arms) Brachialis ...

Now you need to fully flex your triceps to maintain straight arms. Eb says ... exercises like the bench press—and spur muscle growth, too. The exercise is also fairly adaptable to the gear ...

With your hands next to your hips, support your weight with your arms as you shift off the edge of the box (A). Flex at the elbows to lower your body until you feel a stretch across your chest (B).

The range of motion is minimal, and the weight it requires may be less than you’re used to, but the end result is more muscle growth—fast ... drag curls and give your arm days an extra ...