Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.
Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.
This old-school strength test can be used as a new-school method for building wrist mobility and strength. Check it out.
Nail the under-stimulated portion of your biceps and you'll add size fast. Here's how.
Do your wrist curls like this for Popeye forearms.
Hitting the triceps like this provides stimulation that dumbbells can't duplicate. Here's how, plus 6 exercises to try out.
Here's how to use biceps and triceps finishers to add pounds to your big lifts. Oh yeah, you'll also build bigger arms.
Break out of your training rut and get immediate results by adding a few of these to your next workout.
What's the single best way to build big biceps? We asked 10 pros and experts. Their advice may surprise you.
Training the biceps with kettlebells provides stimulation that dumbbells can't hope to duplicate. Here's how, plus 6 exercises to try out.
If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.
Tag this onto the end of arm day and you'll get the best pump of your life... and stimulate new muscle growth.
Everything you need to know about dips, plus some quick videos to make sure you're doing them right.
Use these exercises to strengthen your grip, crush rocks, and punch through walls. Or, you know, just lift heavy stuff while keeping your hands healthy.
Powerlifters have the strongest triceps. Bodybuilders have the biggest biceps. Here's how to combine their training methods to build arms that are as strong as they look.
Many functional training zealots will tell you there's no need to train the biceps and triceps directly. Here's why they're wrong... and kinda puny.
We bet you haven't tried these unique exercises. Add a few to the end of your workouts to cure PFS – Puny Forearm Syndrome.
Many lifters are making a big mistake when training biceps. They're "missing" parts of the muscle! Are you? If so, these exercises will get you growing again.
If this smart, brutal plan doesn't help you build your biceps and triceps, nothing will. Do it, then go buy some new T-shirts.
Sounds crazy, but it works if you use this smart training strategy. Check it out.
Exactly how you perform a curl can mean the difference between having puny biceps and big biceps. Here's how to curl to double your rate of growth.
Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.
This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?
Four multi-tasking exercises that work the arms, hit the core, and vacuum the midsection all at the same time.
Do one of these extremely high-volume finishers every fourth day and you won't need to do any additional biceps or triceps training. Get the workouts here.