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Tip: Boost Biceps Growth, Instantly

Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.

Tip: Build a Strongman Grip and Big Forearms

Want a crushing grip and the forearms to match? Ask a strongman how he trains. We did.

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: Do 4 Exercises for Forearms and Grip

We bet you haven't tried these unique exercises. Add a few to the end of your workouts to cure PFS – Puny Forearm Syndrome.

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.

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: How to Double the Gains from Pushdowns

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

Tip: Master Dips for Chest & Triceps

Everything you need to know about dips, plus some quick videos to make sure you're doing them right.

Tip: Master the PJR Pullover

Nail your lagging triceps with this unique exercise. Here's exactly how to 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: Sledgehammer Arm Training

To really build your forearms you need more than a few wrist curls. Add these sledgehammer exercises to your workouts.

Tip: Straps, Thick Grips, and 40-Second Wrist Curls

The pros and cons of straps, how to really train your grip and forearms, and more.

Tip: Supersize Your Dumbbells and Barbells

Here's how to make your barbells and dumbbells more effective and build more carryover strength.

Tip: The 2 Minute Chin-Up Test

Find out how strong your biceps and lats really are.

Tip: The 3 Kinds of Grip Strength

Here's how to train all three types for maximal gains in hand strength and forearm size.

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.

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 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 Best Exercise Order for Triceps

Build your tri's and avoid elbow pain by using this sequence for triceps training.

Tip: The Best Rest Periods for Arm Growth

How long should you rest between sets if biceps and triceps size is your goal? Here's your guide.

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: The Craziest Looking Grip Strength Exercise

Looks weird, but it's great for crushing strength and forearm size.

Tip: The Exercise You're Not Doing Enough

Make your back feel awesome and build your grip strength with this simple exercise.

Tip: The Most Complete Biceps Exercise

This curl variation nails every fiber of the biceps in one movement. Check it out.