If you want to have nice arms, you'll need to focus on both bicep and tricep exercises. Most people just focus on their bicep as they want to show off their guns. But seriously, you need to train your tricep too for a fuller looking arm.
One of the most effective workouts for building muscle in the arms is using a training technique called "Positions of Flexion".
This basically means training your biceps and triceps through their full
range of motion; starting with a compound mid-range exercise, then
moving on to an exercise that works the muscles in the completely
stretched position, and then finishing with an exercise that works the
muscles in the fully contracted position.
This concept is certainly not new and Arnold Schwarzenegger previously used this style of
training for his workouts. His arm development was stunning to say the least.
Give the below workout a try! I'm very pleased with the results!
A. BICEP WORKOUT
1. Standing Barbell Curl
2. Incline Dumbbell Curl
3. Seated Concentration Curl
B. TRICEP WORKOUT
1. Close Grip Barbell Bench Press
2. Overhead Barbell/Dumbbell Tricep Extension
3. Dumbbell Kick Back