Spend two minutes on Instagram or TikTok and you'll see all kinds of #BigArms training tactics. Not all actually work, of course. Experts do agree, however, that arm training has evolved. A decade ago, you'd simply do curls, curls and more curls. But today's top trainers now prioritise a range of exercises that target the biceps and triceps from different angles and emphasise time under tension and they recommend more total-body work than you may expect – yes, to build thick, 3D arms. These best practices set you
