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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.

5 Insane Biceps and Triceps Workouts

Do one of these extremely high-volume finishers every fourth day and you won't need to do any additional biceps or triceps training. Get the workouts here.

The 7-Day Biceps Cure

Want visibly bigger biceps next week? This program has been proven to add a fourth of an inch or more to your arms in 7 days.

Climb Your Way to Massive Arms

If curls stop working, there's an old school drill that can add inches to your pipes and crank up your athleticism.

Weird Workouts That Really Work

Shake up your training with Tabata for biceps, eccentric roll-outs for abs, and speed push-ups.

Direct Arm Training: Pros and Cons

At last, the definitive answer to the age-old question of whether direct arm work is really necessary for big guns.

Advanced 21s for Hypertrophy

A classic biceps-building technique popularized by Arnold gets a 21st century reboot that you can apply to the whole body.

5 Workouts for Non-Responsive Biceps

Not genetically blessed? Here are the most proven workouts for those with lagging or non-responsive biceps.

Timed Carries for Traps, Arms & Core

Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries.

The Return of Direct Arm Training

You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

The Strict Curl for Max Weight

You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.

Big Forearms, Crushing Grip

Building menacing forearms and developing a bar-bending grip require two unique approaches. Here's how to get both.

7 Advanced Exercise Modifications

Accelerate hypertrophy with slight modifications to your staple exercises. Here are seven ways to do it.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

The Ultimate Arm Assault

Once you've built a foundation of strength you'll need to isolate and annihilate. Here's a surefire way to build big arms.

Timed Arm Blast

Forget about counting reps! Do your biceps and triceps sets for time instead!

4 Steps to Fix Your Triceps

Your quest for big, strong arms can get stopped in its tracks if you suffer a triceps injury. Here's how to prevent it.

Freaky Forearm Training

Thick, strong forearms not only complete the physique, they help you move more weight and perform better. Here's everything you need to know about grip training.

Shoulders and Triceps Blast

A 6-week routine filled with heavy weights, drop sets, and 100-rep muscle burners. You ready?

7 Surprising Tips for Bigger Arms

Arms stop growing years ago? Time to apply one of these tips!

Targeted Compound Arm Training

Single joint exercises are fine, but compound lifts will do more for your overall size and strength. Here's how to build your arms with compound work.