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Tip: Master the PJR Pullover

Nail your lagging triceps with this unique exercise. Here's exactly how to do it.

Tip: Max Tension Triceps Training

Ramp up your triceps workout with this new drop set variation.

Tip: mTOR Training for Biceps

The burn is intense, but it sure does work for triggering new muscle growth. Take a look.

Tip: Myo Reps for Strength and Size

Choosing good exercises but still not seeing gains? You may need a challenging new way of doing your sets and reps. Try this.

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: Pump the Biceps for Growth

Can muscle pumps lead to hypertrophy? You bet they can. Try this for bigger biceps.

Tip: Rethinking the Sissy Concentration Curl

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.

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 2-Minute Grip Strengthener

Do this simple exercise a few times per week and watch your grip strength skyrocket.

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 30-Second Rep for Shoulder & Arms

Want to build your upper body? Move heavy dumbbells slowly. Try this complex.

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 Machine for Biceps

Use this machine along with mechanical drop sets to ignite new muscle growth.

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 Best Triceps Isolation Exercise

This exercise, combined with a special training technique, will blow up even the most stubborn triceps. Take a look.

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.