Hitting the triceps like this provides stimulation that dumbbells can't duplicate. Here's how, plus 6 exercises to try out.
Can you really make your biceps and triceps bigger in only four workouts? With this program you can.
Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.
There are 3 ways to simulate growth: Inflict structural damage, increase neural activation, or prevent blood and oxygen from entering the muscle during a set. Few exercises do all three, but the constant tension alternate curl does.
Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.
This all-day arm workout is completely nuts… but it works. Check it out.
Curls seem easy to master, yet most lifters are leaving some gains on the table. Use these science-based tricks to build bigger bi's.
You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.
Add almost an inch of muscle to your arms in a short amount of time. Here are the exercises to do and exactly how to do them.
You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.
The best exercises for big, strong triceps. Are you using them? Check out this list.
If you want to know the true size of your arms, measure them correctly. Here's your guide.
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.
Once you've built a foundation of strength you'll need to isolate and annihilate. Here's a surefire way to build big arms.
Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how.
I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them.
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.
Magnum guns, bowling pin forearms, and a Herculean torso, all in one article.
Forget about counting reps! Do your biceps and triceps sets for time instead!
Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries.
Wrist curls stress the tendons and don't work very well. Here's a better option.
Do your wrist curls like this for Popeye forearms.
This bodyweight move not only builds your forearms, it's a great way get ready for serious gymnastic-based training.
You don't just want big arms, you want arms that are as strong as they look. Here's how to get them.
Some biceps exercises look different but actually stimulate the muscles the exact same way, making them redundant. Here's what to avoid.