I've gone through training periods where I did no direct arm work and other periods where I did. My arms were a lot bigger when I did direct work in addition to indirect work.
1. Barbell curls
2. Seated incline curls
3. Reverse curls
4. Lying triceps extensions
5. Overhead DB extensions
Edit to add: sorry, just noticed this was on the Beginner's Forum. I still think that even beginners can benefit from direct arm work (try and stop 'em, anyway), but better results overall would come from spending most of their energy elsewhere.
Last edited by Tannhauser; 11-30-2011 at 09:24 AM.