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

'If you look across Instagram or TikTok, there are eight million biceps exercises out there,' says MH US fitness director ...

There are various machines you can use to work your biceps and your tricep muscles ... your rear stuck out just a little bit, lean back just a little, and start bicep curling.

Sometimes, though, you need a bodyweight biceps exercise when you're trying to squeeze in a workout with little to no ...