Tip: Build Triceps With This Drop Set
Recruit more muscle fibers with this mechanical drop set: triceps extension to forehead, triceps pullover and extension, then close-grip press.
May 4
Tip: A Better Way to Build Triceps
Use submaximal isometrics to build better triceps. Hold your first rep isometrically, then do 8-12 regular reps.
May 2
Tip: Build Your Grip & Forearms Like This
This old-school strength test can be used as a new-school method for building wrist mobility and strength. Check it out.
April 10
Tip: Trigger Biceps Growth With Spider Curls
Nail the under-stimulated portion of your biceps and you'll add size fast. Here's how.
March 29
Tip: A Simple Trick for Better Forearms
Do your wrist curls like this for Popeye forearms.
February 21
The Best Training Tool for Triceps
Hitting the triceps like this provides stimulation that dumbbells can't duplicate. Here's how, plus 6 exercises to try out.
February 8
The 4 Most Effective Supersets for Arms
Here's how to use biceps and triceps finishers to add pounds to your big lifts. Oh yeah, you'll also build bigger arms.
January 9
16 Nasty Exercises You've Never Tried
Break out of your training rut and get immediate results by adding a few of these to your next workout.
December 12
The 10 Best Biceps Training Tips
What's the single best way to build big biceps? We asked 10 pros and experts. Their advice may surprise you.
October 31
Kettlebells Beat Dumbbells for Biceps
Training the biceps with kettlebells provides stimulation that dumbbells can't hope to duplicate. Here's how, plus 6 exercises to try out.
July 22
The Best Biceps Exercises You're Not Doing
If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.
July 9
Tip: Trigger New Triceps Growth
Tag this onto the end of arm day and you'll get the best pump of your life... and stimulate new muscle growth.
June 4
Tip: Master Dips for Chest & Triceps
Everything you need to know about dips, plus some quick videos to make sure you're doing them right.
May 31
How to Build a Monster Grip
Use these exercises to strengthen your grip, crush rocks, and punch through walls. Or, you know, just lift heavy stuff while keeping your hands healthy.
Bodybuilder Biceps, Powerlifter Triceps
Powerlifters have the strongest triceps. Bodybuilders have the biggest biceps. Here's how to combine their training methods to build arms that are as strong as they look.
April 27
The Truth About Direct Arm Training
Many functional training zealots will tell you there's no need to train the biceps and triceps directly. Here's why they're wrong... and kinda puny.
April 12
Tip: Do 4 Exercises for Forearms and Grip
We bet you haven't tried these unique exercises. Add a few to the end of your workouts to cure PFS – Puny Forearm Syndrome.
February 29
6 Biceps Exercises You Should Be Doing
Many lifters are making a big mistake when training biceps. They're "missing" parts of the muscle! Are you? If so, these exercises will get you growing again.
January 26
Complete Guide to Big Biceps & Triceps
If this smart, brutal plan doesn't help you build your biceps and triceps, nothing will. Do it, then go buy some new T-shirts.
December 17
Tip: Train Biceps Every Damn Day for Fast Growth
Sounds crazy, but it works if you use this smart training strategy. Check it out.