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Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.

Tip: Force Biceps Growth With This Exercise

These three changes in how you do curls will reignite your arm growth, guaranteed. Take a look.

Tip: The 2 Minute Chin-Up Test

Find out how strong your biceps and lats really are.

Tip: A Better Way to Build Forearms

Wrist curls stress the tendons and don't work very well. Here's a better option.

Tip: The Best Arm Exercises for Long-Armed Lifters

If you have long arms, it's tougher to build biceps and triceps. Use these exercises to bring them up.

Tip: The 5 Principles of Arm Training

Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.

Tip: The Biceps Exercise for Powerlifters

Yes, you need more than the big three, especially to prevent elbow pain. Add this exercise to your program now.

Tip: Flip Your Grip and Banish Elbow Pain

If your elbows are cranky, it may be a sign of weakness. Use these two exercises to get stronger, build your arms, and squash pain.

Arm Training for Natural Lifters

Not genetically blessed? Not a friend of the needle? Then you have to be smarter about your biceps and triceps training. Here's what to do.

Bigger Arms & Shoulders, Fast

Prepare for pain... the good kind that forces new growth. Here's how to build big delts, biceps, and triceps using smart combination sets.

The Ultimate Grip Strength Test

Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how.

Tip: How to Double the Gains from Pushdowns

Build those puny triceps with this advanced training method. Here's how.

Tip: Train Arms Like a Pro

To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.

Tip: Master the PJR Pullover

Nail your lagging triceps with this unique exercise. Here's exactly how to do it.

Tip: The 4 Keys to Bigger Triceps

You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

Tip: Bicep Training for Powerlifters & Strongmen

You don't just want big arms, you want arms that are as strong as they look. Here's how to get them.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

Tip: Train Legs. Then Train This Body Part

Pairing this body part with leg training will make it grow bigger and stronger in a short amount of time.

Scrape The Rack For Growth

You've got to try this. You'll get more muscle activation and more growth, yet less wear and tear on the joints. Do it.

Tip: One Exercise for Triceps and Abs

Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.

Tip: Scorch Your Triceps With This Exercise

Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.

Tip: Build Your Grip & Forearms Like This

This old-school strength test can be used as a new-school method for building wrist mobility and strength. Check it out.

Tip: Trigger Biceps Growth With Spider Curls

Nail the under-stimulated portion of your biceps and you'll add size fast. Here's how.

Tip: A Simple Trick for Better Forearms

Do your wrist curls like this for Popeye forearms.