Tip: The Craziest Looking Grip Strength Exercise
Looks weird, but it's great for crushing strength and forearm size.
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
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.
November 16
Tip: The Power Curl
Set up like a deadlift and use the hips to drive the weight up to a standing position, then lower under control.
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 16
Tip: The Single-Arm Crossover
This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.
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 12
Tip: Sledgehammer Arm Training
To really build your forearms you need more than a few wrist curls. Add these sledgehammer exercises to your workouts.
October 9
Tip: The 3 Kinds of Grip Strength
Here's how to train all three types for maximal gains in hand strength and forearm size.
October 7
Tip: Cable Superset for Forearms
Want bigger forearms? Try this continuous tension superset for four sets.
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: Triceps French Press
This is a great exercise for triceps thickness, if you do it correctly. Here's how to get it right.
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.
September 25
Tip: Triceps Thrasher Mechanical Drop Set
Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.
September 24
Tip: Biceps Bomb Mechanical Drop Set
Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.
September 22
The Cure for Puny Arms
Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.