Here is a concise summary of the provided text:
**Title:** Exercises for Building Bigger Arms at Home
**Overview:**
* Importance of working both biceps and triceps for balanced arm development
* Exercises are designed to be done at home with minimal equipment
**Triceps Exercises:**
1. **Diamond Push-ups**: Modified push-ups with a close grip to target triceps
2. **Triceps Kicks**: Using a weight and bench/platform to work the three triceps heads
3. **Chair Dips**: Simplified dips using a chair to target triceps
4. **Close Grip Bench Press**: Building mass and strength in triceps (requires a barbell and bench/stool)
**Biceps and Brachialis Exercises:**
1. **Inverted Rows**: Bodyweight exercise using a chair/table for biceps and brachialis development
2. **Arm Rotations**: Simple yet effective exercise for biceps, triceps, and shoulders
3. **Towel Bicep Crawl Resistance Band**: Portable exercise using a towel and weighted backpack for biceps growth
Here are the key facts extracted from the text, numbered and in short sentences:
**General Facts**
1. To have muscular arms, one should work on both biceps and triceps.
2. Triceps muscles have three heads: long head, lateral head, and middle head.
3. Tight triceps muscles can limit potential strength and mobility.
4. Biceps muscles have two heads: one short and one long.
5. The brachialis muscle is located under the long head of the biceps.
**Exercise Facts**
6. **Diamond Push-ups**:
* Targets triceps
* Hands in diamond shape, fingers spread, thumbs and index fingers touching
* 4 sets, 12-15 repetitions, 45-second rest between sets
7. **Triceps Kicks**:
* Targets triceps (all three heads)
* 1-3 sets, 12 repetitions
* Use a weight, bench, or platform for support
8. **Chair Dips**:
* Targets triceps
* Use a chair for support
* 1-3 sets, 12 repetitions
9. **Close Grip Bench Press**:
* Targets triceps
* Lie on a bench or stool with hands shoulder-width apart
* 3 sets, 12 repetitions, 45-second rest between sets
10. **Inverted Rows**:
* Targets biceps and brachialis
* Use a sturdy chair, table, or object for support
* 3 sets, 12+ repetitions, short rests between sets
11. **Arm Rotations**:
* Targets biceps, triceps, and shoulders
* Start with small circles, increase in size
* 2-3 minutes per direction
12. **Towel Bicep Crawl (Resistance Band)**:
* Targets biceps
* Requires a towel and a heavy backpack or bag
* Fill bag for more resistance, rotate hands, and hold for a couple of seconds