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.
How long should you rest between sets if biceps and triceps size is your goal? Here's your guide.
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.
Here's how to make your barbells and dumbbells more effective and build more carryover strength.
Build your tri's and avoid elbow pain by using this sequence for triceps training.
Make your back feel awesome and build your grip strength with this simple exercise.
Looks weird, but it's great for crushing strength and forearm size.
This curl variation nails every fiber of the biceps in one movement. Check it out.
This bodyweight move not only builds your forearms, it's a great way get ready for serious gymnastic-based training.
The pros and cons of straps, how to really train your grip and forearms, and more.
To really build your forearms you need more than a few wrist curls. Add these sledgehammer exercises to your workouts.
Here's how to train all three types for maximal gains in hand strength and forearm size.
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.
Want a crushing grip and the forearms to match? Ask a strongman how he trains. We did.
Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.
Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.
These three changes in how you do curls will reignite your arm growth, guaranteed. Take a look.
Find out how strong your biceps and lats really are.
Wrist curls stress the tendons and don't work very well. Here's a better option.
If you have long arms, it's tougher to build biceps and triceps. Use these exercises to bring them up.
Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.
Yes, you need more than the big three, especially to prevent elbow pain. Add this exercise to your program now.
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.
Not genetically blessed? Not a friend of the needle? Then you have to be smarter about your biceps and triceps training. Here's what to do.