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The Best Training Tool for Triceps

Hitting the triceps like this provides stimulation that dumbbells can't duplicate. Here's how, plus 6 exercises to try out.

The BIGGER-ARMS Challenge

Can you really make your biceps and triceps bigger in only four workouts? With this program you can.

The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

The Constant Tension Alternate Curl

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.

The Cure for Puny Arms

Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.

The One-Day Arm Cure

This all-day arm workout is completely nuts… but it works. Check it out.

The Perfect Biceps Curl

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.

The Return of Direct Arm Training

You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.

The Revised and Improved Bigger Arms Challenge

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.

The Strict Curl for Max Weight

You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.

The Top Ten Triceps Exercises

The best exercises for big, strong triceps. Are you using them? Check out this list.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

The Truth About Direct Arm Training

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.

The Ultimate Arm Assault

Once you've built a foundation of strength you'll need to isolate and annihilate. Here's a surefire way to build big arms.

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.

The Very Best Way to Build Forearms

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.

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.

Thib's Quick Tricks

Magnum guns, bowling pin forearms, and a Herculean torso, all in one article.

Timed Arm Blast

Forget about counting reps! Do your biceps and triceps sets for time instead!

Timed Carries for Traps, Arms & Core

Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries.

Tip: A Better Way to Build Forearms

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

Tip: A Simple Trick for Better Forearms

Do your wrist curls like this for Popeye forearms.

Tip: An Unconventional Way to Build Forearms

This bodyweight move not only builds your forearms, it's a great way get ready for serious gymnastic-based training.

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.

Tip: Biceps Training That Wastes Your Time

Some biceps exercises look different but actually stimulate the muscles the exact same way, making them redundant. Here's what to avoid.