Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad).

Building bigger and stronger biceps is usually on a gym rookie’s first checklist, and that means doing curls, curls, and then some more curls. Even though training has seen many advancements over the ...

These biceps exercises will help you build muscle and get bigger arms. Here are the best biceps-building moves to add your workouts, plus bicep training tips.

Big biceps don’t come from shortcuts. In this raw and passionate rant, the truth about what it really takes to grow massive ...

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." ON THE BACKSIDE of each of your upper arms is an unsung hero. With the right amount of consistent, ...

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." BUILDING BIG ARMS is about more than just one move—and more than one muscle. The dumbbell biceps curl is ...

Either standing or seated, grab a dumbbell in each hand and let your arms hang almost completely straight at your sides, ...

Decades before sports science caught up, lifters were using 21s to build size through partial reps, stretched positions, and relentless time under tension. The method spread quickly because it was ...