The start of summer means it’s finally time to show off that body you’ve been working on all winter long, but don’t let all your progress get in the way of more success. If you’re one of the many ambitious gym-goers who struggles to achieve your desired results when it comes to the size and definition of your arms, then it could be high time you sit back and decide on a different course of action — preferably a comprehensive workout routine that targets the “heads” of your biceps, triceps, and forearms.

Our biceps consist of two heads: the long head, which is the outer portion of the muscle; and the short head, which is the inner portion of the muscle. A less prominent muscle in the biceps — brachialis — is located beneath our main biceps. Any effective arm workout should incorporate exercises that target each head of the bicep, including alternating incline dumbbell curls (long head), preacher curls (short head), and hammer curls (brachialis).

Effectively training our triceps cannot be understated. Our triceps account for two-thirds of our arm space and consist of three heads: the long head, the medial head, and the lateral head. Hitting each head of the triceps means changing the angle of our arms. A few workouts that effectively do so include dumbbell pull-overs (long head), one-arm reverse pushdowns (lateral head), and close-grip bench press (medial head).

Forearms may not seem all that important for our overall appearance, but you may be surprised to learn that there are more muscles in our forearms than there are in our upper arms. While there are a variety of muscle groups found in the forearm, three stand out: the flexors, the extensors, and the brachioradialis. To target the heads of all three muscle groups, consider adding these exercises to your routine: reverse barbell curl (flexors), barbell seated wrist extension (extensors), and reverse grip dumbbell curl (brachioradialis).

Master Your Muscles Best Arm Exercises