Tip: Better Curls, Bigger Biceps
If you want bigger arms, you'll need to fix the way you train them. Stop making these common mistakes.
July 22
Tip: Rethinking the Sissy Concentration Curl
It's an easy isolation exercise, it's not functional, and everyone knows chin-ups are better. Except, according to this study, that's not quite right.
July 14
Tip: Your Chin-Up is Weak and Ugly. Let's Fix It.
Are you swinging back and forth? Are you struggling to get even a couple of good reps? Here's what to do.
June 16
Tip: The Forgotten Grip Strength Builder
Go lighter for more gains? Yes. Work your way up to doing this exercise for 5 minutes straight for big forearms and a monster grip.
June 14
Tip: Infinity Singles for Big Triceps
The tri's respond best to heavy reps, but you have to be smart about it. Try this.
June 9
Tip: One-And-A-Quarter Reps for Triceps
Go through a full range of motion, then a quarter of the range of motion. That's one rep.
May 30
Tip: Guillotine High Cable Curl
This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.
May 19
Tip: Partial ROM vs. Full ROM Triceps Extensions
In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.
April 17
Tip: The Best Machine for Biceps
Use this machine along with mechanical drop sets to ignite new muscle growth.
March 31
Tip: Get Twice the Triceps Growth
A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way. Take a look.
February 15
Tip: 3 Tips for a Perfect Curl
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.
February 5
Tip: Biceps Training That Wastes Your Time
Some biceps exercises look different but actually stimulate the muscles the exact same way, making them redundant. Here's what to avoid.
January 30
Tip: Incline Concentration Curl
For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.
January 29
Tip: Dip Machine, Heavy Negatives
Grab a partner and give this growth-inducing triceps exercise a shot.
Tip: Boost Biceps Growth, Instantly
Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.
January 28
Tip: Curls with 3-Second Negatives
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.
January 23
Tip: Single-Arm Machine Curl
Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.
January 22
Tip: Cross-Body Hammer Curl
Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.
Tip: The Best Rest Periods for Arm Growth
How long should you rest between sets if biceps and triceps size is your goal? Here's your guide.
January 17
Tip: Good Curl Form with Elbow Raise
Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.