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

If bigger, rounded biceps are your goal, it may be time to cut out the hammer curls from your arm workouts, as Mike Israetel, Ph.D., shared in a YouTube video yesterday. Israetel holds his ...

Performing both the biceps curl (flexion) and triceps kickback (extension) each week will strengthen both sides of your arms, for example. (For that particular pairing, you'll also set yourself up ...

During the downwards phase, the biceps are the agonist and they contract eccentrically to control the flexion of the elbow so the body is lowered under control down towards the floor. The triceps ...