Story by Lee Boyce, C.P.T. There's no shame in admitting you focus on arm exercises—or, more specifically, biceps ...

Dumbbells are an essential piece of equipment in strength training, allowing you to effectively work different muscle groups, with biceps being one of the most popular. Whether you're looking to ...

Grasp a dumbbell in each hand with your palms facing each other, shoulder width apart and extend your arms fully along the bench. Keeping your arms and elbows on the bench at all times, curl the ...

Stan Kravchenko, celebrity coach and founder of OneFit.com, shares 10 common mistakes to avoid if you want to effectively grow your biceps.

On every rep of preacher curls, I only ever go about half — maybe two thirds — of the way up,' Nippard explains. 'Two separate studies found better growth by staying in the bottom half on ...

Spider curls tweak the classic bicep curl by using a supinated grip (palms out) and leaning the front of your body against an incline bench to isolate the arms. It's a great way to trigger muscle ...

Fitness coach Jeff Nippard walked fans through 22 of the best and worst biceps exercises using science-backed explanations.

Considering how sensitive and bony the knee joint is, effective padding is (or should be) non-negotiable when making a Nordic curl bench, and Shogun delivers. Despite weighing 126 pounds ...

No time to get to the gym? No problem. Build an upper body you can be proud of at home with dumbbells, a bench, and just 15 minutes.