The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps).Beneath the biceps is the brachialis, a flat muscle group that runs about half way up theupper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.The triceps is a three-headed muscle that is on the back of the upper arm (hence the nametri in triceps).There are three primary muscle groups in the forearms. The forearm flexors lie along theinner sides of the forearms. The forearm extensors run along the outer sides of theforearms. And the supinators that lie on the upper and outer sections of the forearms.It is essential that when you do any exercise that you perform the movements correctly, if you don’t you will receive less then optimum benefit from the exercise. It is very difficultto unlearn bad exercise habits, so it is best to learn the right exercise technique from thevery start.The key to developing the arms is to avoid overtraining these small muscle groups. Thearms are used as secondary muscles in almost all chest, back, and shoulder exercises. For example, the biceps are used when doing any type of rowing movement for the back. Thetriceps are used when doing any type of pressing movement for the chest and/or shoulders. And the forearms are used whenever you have to grip the weights.