The road to massive bis and tris is less about #armday and more about total-body stimulus and pushing to your limits.

Stand with your feet about shoulder-width apart, holding the bar with a pronated (palms down) grip. Squeeze your glutes, core ...

“If you want to really get bigger arms, it’s worth doing a bit more volume and a bit of direct work,” says Dr. Pak Androulakis-Korakakis in a recent YouTube video. By this, he means more isolation ...

It focuses on two of the most popular bicep exercises: bicep curls and hammer curls; so we hope you like those. For this workout you’ll work for mostly 30 seconds, followed by a 20-second rest.

Top-tier biceps exercises you should use for ultimate muscle gain. ... promoting growth and strength in each arm. How? Hold one dumbbell at a 90-degree angle while curling the other.

You may like You just need 2 dumbbells, 20 minutes and this 7-move dumbbell workout to sculpt your arms and abs; Build a stronger back and bigger biceps with this 20-minute dumbbell workout — no ...

This biceps workout for women, created by trainer Megan Cloe, ... Single-Arm Row: 10 reps. Dumbbell Bench Press: 10 reps. Triceps Kickback: 10 reps. Hammer Curl:10 reps. Chaunté Vaughn ...

Hammer curls boost forearm and grip strength and add width and thickness to the upper arm. Since your wrist is in a neutral ...

Build a stronger back and bigger biceps with this 20-minute dumbbell workout — no pull-ups needed; If I could only keep 1 weight to build muscle at home, I'd pick a kettlebell — here's why; ...