NO MATTER YOUR fitness goal, efficiency should always be one of your top objectives. Yes, the exact nature of your split will ultimately depend on what you're trying to accomplish—whether that's ...

Arms are built with strategy, not just curls and pushdowns. In this video, we walk through our full biceps and triceps ...

Lee Boyce, C.P.T. The spider curl is a variation of the biceps curl that utilizes a straight bar, dumbbells, or an EZ-bar. Spider curl's form is a little different than that of a classic curl as your ...

You might be surprised how much you're already hitting this valuable muscle group. Here's how to avoid going overboard ...

The biggest shift from the standard biceps curl and the hammer curl is in the grip. When you perform a standard curl, you'll use an underhand (or supinated) grip as you raise the weight up. Your ...

"The Godfather of Bodybuilding" Charles Glass revealed a common drag curl mistake and how to fix it to boost your biceps ...

For most guys, the first thing they want to do when they walk into a gym as a teenager is build their show-off muscles. You know—the arms, chest, and back that fill out a T-shirt and turn heads. And ...

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You don't need weights to build upper body muscle and strength, two movement educators told Insider. Gymnasts, who are very muscular but don't train much with weights, are a prime example, Jay and ...