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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.

Tip: Boost Biceps Growth, Instantly

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

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.

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.

Tip: Supersize Your Dumbbells and Barbells

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

Tip: The Best Exercise Order for Triceps

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

Tip: The Exercise You're Not Doing Enough

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

Tip: The Craziest Looking Grip Strength Exercise

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

Tip: The Most Complete Biceps Exercise

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

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: 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: Sledgehammer Arm Training

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

Tip: The 3 Kinds of Grip Strength

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

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.

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.

The Cure for Puny Arms

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

Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.

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: The 2 Minute Chin-Up Test

Find out how strong your biceps and lats really are.

Tip: A Better Way to Build Forearms

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

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 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 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: 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.

Arm Training for Natural Lifters

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.