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 ...

The cable spider curl takes the perks of the dumbbell spider curl, and upgrades it by keeping constant muscular tension ...

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 ...

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." TO MAKE THE arm muscle gains you want, you'll need to be intentional. Following a balanced workout split ...

Compound exercises are the foundation of smart strength training, helping you gain muscle, boost hormones, and maximize ...

Here's exactly what you're working when you hit the bar to do one of the most comprehensive upper body exercises ...

Some workouts leave you buzzing, muscles pumping, and energy on high. Others leave you wondering if you made any progress at all. The difference often comes down to more than just the weight on the ...

Some of the best muscle-building foods include protein-rich chicken, salmon, and lentils. You can pair dietary changes with ...

Starting a new strength training program? Here's what you need to know about how long it takes to build muscle. When it comes to muscle building, it's all about repetition and being consistent with ...

Share on Pinterest How much protein you need to build muscle can depend on your weight, activity level, and age. Eating too much may have some risks. Getty Images/Alexander Spatari Protein is ...

You'll need to understand more about the muscles and how you'll use them during each exercise variation to produce the results you're hoping for to build a pair of big, strong arms. There's nothing ...