Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.

Using just a pair of dumbbells (we favor the best adjustable dumbbells as you can change the weight in seconds without having to house multiple sets of traditional fixed-weight options at home), this ...

Have you been giving it your all at the gym, seeing progress in other muscle groups, but your biceps seem to have gone on ...

The hammer curl is great as it is—it allows you a prime position to really emphasize the eccentric contraction on every ...

Samir Bannout commented on Nick Walker's recent photo, revealing that he has one of the freakiest back double biceps he's ...

For those who haven’t given their triceps the TLC they deserve for weeks (or even worse, months ), Exercise Scientist, Dr.

For example, in your arm, your biceps and triceps are antagonistic pairs ... Just extend and curl and see which muscles tighten when, it's also a great way to show off the trainers.