Tip: Incline Kettlebell Skull Crusher
Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.
September 13
Tip: Isolateral Kettlebell Squat and Curl
Boost tension, cellular swelling, and create occlusion with this curl variation.
September 12
Tip: Alternating Kettlebell Skull Crusher
Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.
September 11
Tip: Total Arm Training
Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.
September 8
Tip: Force Biceps Growth With This Exercise
These three changes in how you do curls will reignite your arm growth, guaranteed. Take a look.
August 26
Tip: The 2 Minute Chin-Up Test
Find out how strong your biceps and lats really are.
August 24
Tip: Pinwheel Curl
Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.
August 19
Tip: A Better Way to Build Forearms
Wrist curls stress the tendons and don't work very well. Here's a better option.
August 17
Tip: High-Step Wrist Rolling
The wrist roller is a proven grip and forearm builder. Ramp up the time under tension by standing on a step. Shoot for 30-60 seconds of constant tension.
August 16
Tip: The Best Arm Exercises for Long-Armed Lifters
If you have long arms, it's tougher to build biceps and triceps. Use these exercises to bring them up.
August 15
Tip: The 5 Principles of Arm Training
Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.
August 12
Tip: The Biceps Exercise for Powerlifters
Yes, you need more than the big three, especially to prevent elbow pain. Add this exercise to your program now.
August 5
Tip: Flip Your Grip and Banish Elbow Pain
If your elbows are cranky, it may be a sign of weakness. Use these two exercises to get stronger, build your arms, and squash pain.
August 2
Arm Training for Natural Lifters
Not genetically blessed? Not a friend of the needle? Then you have to be smarter about your biceps and triceps training. Here's what to do.
July 28
Tip: Barbell Quad-Set
Use this complex as a workout finisher to build your arms and shoulders.
Tip: Cable Tri-Set for Arms and Shoulders
One station, three exercises. Give this a shot for bigger biceps, triceps, and delts.
July 27
Tip: Dumbbell and Bench Tri-Set
Maximize workout time by hitting your arms and delts with this quick tri-set.
Tip: Low Cable Tri-Set for Delts and Arms
Nail your shoulders, biceps and triceps with this series.
July 22
Tip: The JM Press with SS Bar
This triceps exercise is popular in powerlifting circles. Make it even better by using a safety squat bar which acts as a form guide.
July 20
Tip: Extended Sets for Triceps
Get the best pump of your life and trigger new muscle growth with the extended set method.