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

There's more to biceps training than just stepping up to the weight rack and pumping through reps after rep of sloppy curls. You might eke through a few sessions without good form or alternating ...

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

It's time to switch it up.

Building strong biceps doesn’t have to exclusively involve curling a set of dumbbells until you’re utterly exhausted. You can build upper body strength using just your bodyweight from the comfort of ...

Along the way I’ve helped countless clients tackle that soft, loose feel at the back of the upper arm that often shows up ...

Struggling with stubborn arm growth? Two-time Arnold Classic champ Terrence Ruffin shares the 3 unilateral bicep exercises and progression secret that exploded his arms.

"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 ...

Beth Skwarecki is Lifehacker’s Senior Health Editor, and holds certifications as a personal trainer and weightlifting coach. She has been writing about health for over 10 years. Curls are the classic ...

Begin standing tall, arms-length away from a wall. Place your hands shoulder-width apart on the surface. Engage your core and ...