January 22
Tip: Cross-Body Hammer Curl
Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.
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.
January 17
Tip: Good Curl Form with Elbow Raise
Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.
January 16
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.
January 13
Tip: Supersize Your Dumbbells and Barbells
Here's how to make your barbells and dumbbells more effective and build more carryover strength.
January 11
Tip: Towel Bent Row
This is a great bang for your buck exercise to work your upper back and grip at the same time.
January 10
Tip: The Best Exercise Order for Triceps
Build your tri's and avoid elbow pain by using this sequence for triceps training.
January 9
Tip: Thick Grip Neutral Pull-Ups
Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.
January 5
The Exercise You're Not Doing Enough
Make your back feel awesome and build your grip strength with this simple exercise.
December 2
Tip: The Most Complete Biceps Exercise
This curl variation nails every fiber of the biceps in one movement. Check it out.
November 22
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.
November 15
Tip: JM Floor Press
The floor variation of this powerlifting accessory exercise builds triceps size and lockout strength on the bench press.
November 7
Tip: Dumbbell Rollovers
Boost your bench press by strengthening your triceps with this exercise. It's also a great way to hit triceps without irritating your elbows.
October 19
Tip: The Fingertip Ledge Pull-Up
Also called mountain climber pull-ups, these are great for grip and forearm strength.
October 13
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.
October 5
Tip: Hammer-Grip Kettlebell Drop Set
For this mechanical drop set, you'll start with the hardest exercise and, as you fatigue, move to the easiest. Works with a bar and a supinated grip too.
October 3
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.
September 27
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.
September 26
Tip: Forearm Flexor Mechanical Drop Set
With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.