Some biceps exercises look different but actually stimulate the muscles the exact same way, making them redundant. Here's what to avoid.
Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.
Want a crushing grip and the forearms to match? Ask a strongman how he trains. We did.
This old-school strength test can be used as a new-school method for building wrist mobility and strength. Check it out.
We bet you haven't tried these unique exercises. Add a few to the end of your workouts to cure PFS – Puny Forearm Syndrome.
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.
These three changes in how you do curls will reignite your arm growth, guaranteed. Take a look.
A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way. Take a look.
Build those puny triceps with this advanced training method. Here's how.
The tri's respond best to heavy reps, but you have to be smart about it. Try this.
Everything you need to know about dips, plus some quick videos to make sure you're doing them right.
Nail your lagging triceps with this unique exercise. Here's exactly how to do it.
The burn is intense, but it sure does work for triggering new muscle growth. Take a look.
Choosing good exercises but still not seeing gains? You may need a challenging new way of doing your sets and reps. Try this.
Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.
It's an easy isolation exercise, it's not functional, and everyone knows chin-ups are better. Except, according to this study, that's not quite right.
Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.
To really build your forearms you need more than a few wrist curls. Add these sledgehammer exercises to your workouts.
The pros and cons of straps, how to really train your grip and forearms, and more.
Here's how to make your barbells and dumbbells more effective and build more carryover strength.
Find out how strong your biceps and lats really are.
Do this simple exercise a few times per week and watch your grip strength skyrocket.
Here's how to train all three types for maximal gains in hand strength and forearm size.
You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.
Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.