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Scrape The Rack For Growth

You've got to try this. You'll get more muscle activation and more growth, yet less wear and tear on the joints. 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: 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: Trigger Biceps Growth With Spider Curls

Nail the under-stimulated portion of your biceps and you'll add size fast. Here's how.

Tip: A Simple Trick for Better Forearms

Do your wrist curls like this for Popeye forearms.

The Best Training Tool for Triceps

Hitting the triceps like this provides stimulation that dumbbells can't duplicate. Here's how, plus 6 exercises to try out.

The 4 Most Effective Supersets for Arms

Here's how to use biceps and triceps finishers to add pounds to your big lifts. Oh yeah, you'll also build bigger arms.

16 Nasty Exercises You've Never Tried

Break out of your training rut and get immediate results by adding a few of these to your next workout.

The 10 Best Biceps Training Tips

What's the single best way to build big biceps? We asked 10 pros and experts. Their advice may surprise you.

Kettlebells Beat Dumbbells for Biceps

Training the biceps with kettlebells provides stimulation that dumbbells can't hope to duplicate. Here's how, plus 6 exercises to try out.

The Best Biceps Exercises You're Not Doing

If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.

Tip: Trigger New Triceps Growth

Tag this onto the end of arm day and you'll get the best pump of your life... and stimulate new muscle growth.

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.

How to Build a Monster Grip

Use these exercises to strengthen your grip, crush rocks, and punch through walls. Or, you know, just lift heavy stuff while keeping your hands healthy.

Bodybuilder Biceps, Powerlifter Triceps

Powerlifters have the strongest triceps. Bodybuilders have the biggest biceps. Here's how to combine their training methods to build arms that are as strong as they look.

The Truth About Direct Arm Training

Many functional training zealots will tell you there's no need to train the biceps and triceps directly. Here's why they're wrong... and kinda puny.

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.

6 Biceps Exercises You Should Be Doing

Many lifters are making a big mistake when training biceps. They're "missing" parts of the muscle! Are you? If so, these exercises will get you growing again.

Complete Guide to Big Biceps & Triceps

If this smart, brutal plan doesn't help you build your biceps and triceps, nothing will. Do it, then go buy some new T-shirts.

Tip: Train Biceps Every Damn Day for Fast Growth

Sounds crazy, but it works if you use this smart training strategy. Check it out.

You Don't Know How to Curl

Exactly how you perform a curl can mean the difference between having puny biceps and big biceps. Here's how to curl to double your rate of growth.

The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

4 Exercises for Big Arms & Hard Abs

Four multi-tasking exercises that work the arms, hit the core, and vacuum the midsection all at the same time.