Building Thicker Arms?

 From side on my arms are decent but not great. A few inches off my goal of atleast 18-20 inches.

I have noticed that from behind (and infront in a some way) my arms will look a lot thinner.

My question is if a specific type of triceps or biceps grip/excercise can help with that?


Try to hit the Brachialis with hammer curls etc.

good back workouts - weighted chins , bent over rows etc

various rep ranges ie 5 x 5 - 4 x 20 etc

i like doing bis before back the odd time for variety - goes against the grain but i find it puts a lot of pressure on the guns

What does your bicep workout look like.


Weight, reps, sets, what variations do you use. Comprehensive info please!

Picture of biceps?