“If you’re looking to get more defined biceps and triceps ... “When you’re building muscle, you want to be working in the hypertrophy range, which is between eight to 12 reps.

triceps and forearms. Each of these arm exercises hits maximum muscle fibres to spark the growth you're after and proves any piece of kit – in the right hands and in the right arm workouts ...

This back and biceps routine builds, strengthens, and sculpts your upper body. You just need 35 minutes and a pair of ...

Want to get those biceps popping quickly? Follow these effective tips and customize your workout for visible results in no ...

Lie on your back with one foot on the ground and one lifted toward the ceiling. Push through your grounded heel to raise your ...

You can target your biceps, the crown jewel of the arm muscles, or the triceps, the largest arm muscle on the backside of the limb—or you can really dial down for focused training on the forearms.

To fully develop your arms, you need to target the entire muscle group: the long and short heads of the biceps brachii, the brachialis (your elbow flexor), and the brachioradialis (forearm muscles).

While having toned biceps is certainly a flex—literally—that’s not the only muscle you should work on arm day. To build all-around upper-body strength (oh, and gain even more muscle ...

If there’s an exercise that dominates the gym floor when it comes to building bulging biceps, it’s the bicep curl and, rightly so. Not only is it incredibly effective, hitting the biceps ...

Transform your upper arms with the Barbell Reverse Grip Skullcrusher! Target your triceps effectively, perfect your technique ...