The 10 - 10 biceps workout is simple but demanding: 10 sets of 10 dumbbell curls with only 10 seconds of rest between sets.

NO ARM DAY WORKOUT is complete without a solid biceps pump. The big arm muscles are one of the most popular points of focus for mass-obsessed gym bros, and for good reason. The biceps take up a prime ...

If you only have a moderately heavy pair of dumbbells, use a slower lowering phase. Take around three seconds to lower each dumbbell, then curl smoothly without swinging. This increases the time your ...

Arms training needn’t be complicated or over-engineered, nor does it have to be time consuming – particularly important if bigger arms are more of a side quest than a main goal. Throw in this finisher ...

Pull-ups, rows, presses and dips also train the arms. Combining compound and isolation exercises can create a more effective and balanced training programme.

Building bigger biceps is one of the most common fitness goals we all share and for good reason. Strong arms don’t just look impressive; they help us lift groceries, carry kids, improve posture and ...

If you're looking to blow up your arms, you've got plenty of training tools in your arsenal. You can use hammer curls, preacher curls, and of course, the tried-and-true standing biceps curls. All of ...

It's time to switch it up.

We may be in the era of the hybrid athlete, but according to Google more than 90,000 people still search for the 'best arm exercises' each month. While bicep exercises tend to be more popular than ...

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." NO ARM DAY WORKOUT is complete without a solid biceps pump. The big arm muscles are one of the most ...