curls

As we count down the days to the 2024 Olympia competition, many of the combatants are taking to social media to show how they are preparing for the most important date on the bodybuilding calendar. With $400,000 in prize money at stake in the Open Division, every training decision is serious...

STOP IT WITH THE BOSU CURL Ordinarily, I wouldn't have thought that BOSU ball curls were actually a thing that people do in gyms. Complaining about them would be like complaining about cats wearing yoga pants, because you don't generally see cats wearing yoga pants, and getting all bothered...

HERE'S WHAT YOU NEED TO KNOW... In order to maximize the size of your biceps peak and arm circumference, you can't overlook the brachialis. The brachialis literally pushes the biceps up as it gets bigger, making the biceps appear taller. The key to maximizing recruitment of the brachialis is to...

It’s funny how a big PR can immediately turn an average or lousy day into an amazing day. Showing up to the gym is easy. Going through the motions is easy. But consistently getting stronger month in and month out is very challenging. It requires intelligent training, sound nutrition, and ideal...

Perhaps the most annoying aspect of being a fitness professional is having to inform people over and over that spot reduction is a myth. When did this misconception originate? Interestingly, a journal article published by Checkly in 1895 proposed that the dissipation of fat is local and...

Ahh, the biceps. Have there been a more written, spoken, and trained muscle group than the biceps? The biceps curl is a right-of-passage exercise for all gym rookies. You wander over to the dumbbell rack, grab a pair, and bust out rep after rep till your biceps bust apart you shirt sleeves...

Ever since I finished the Train Like Arnold Challenge earlier this year, I’ve been finding new ways to challenge myself and improve. One of those ways is through powerlifting. I’m preparing for my first meet in a few weeks. Besides the basic squat, bench, and deadlift, I’m also training in the...

An in-depth look at strength coach Charles Poliquin's new arm training book. When I heard that Charles Poliquin was set to release a new book on arm training, I have to admit that my initial reaction was less than enthusiastic. First of all, it's arm training. It's been done to death...

Bulging forearms. A handshake capable of crushing steel. Why are they becoming so rare these days? Well, probably because most lifters skimp on their forearm training. It's understandable. Direct forearm training is painful and boring, and it's often an afterthought, tagged onto the end of a...

The signature mark of someone who has paid their dues in the iron asylum is sleeve-splitting arms. Nothing says, “Wow, they must be a badass!” like having tennis-ball biceps and horseshoe triceps. So, what’s the best arm workout for mass? Among the best arm exercises are barbell curls and dips...

BODYBUILDING, ARMS Your arm workout might be missing something. What is it? It's RESULTS. Many lifters just can't seem to build their biceps with standard curls. There's a reason for that: their other muscle groups are trying to help out. If you're using lower-body assistance, involving the...

Google the term “biceps curl,” and you’ll get over 20 million hits. There is no shortage of information about this beloved muscle group and its most popular exercise. Think back to your first time in a gym when you didn’t know much about lifting. Was one of the first exercises you performed a...

10 Rules and 6 Lifts for Biceps & Triceps A Blueprint for Bigger Arms Having trouble building your biceps and triceps? Adopting some staple exercises and simple rules to follow will guarantee success. Consider this your blueprint for bigger arms. There are ten rules to follow, but here’s a...

Eighty percent of men started lifting weights because they wanted big arms. The other 20% are liars. So why do we see so many lifters with puny arms? Doing more on the big lifts will work if you're genetically gifted for building arm size. But most people won't build a set of powerful-looking...

The muscles that compose the hamstrings – the semimembranosus, the semitendinosus, and the biceps femoris, plus a host of synergists – have two functions: bending the knee and kicking the leg back (as in a sprinting motion). Problem is, the average lifter only trains one of these functions...

Top Ten Stealth Strategies for Maximizing Your Strength Training Results 1) Never sacrifice quality for quantity. This is the first commandment for athletic success. Violate it and prepare to fail. 2) Target the weakest link. If you’re naturally strong, train for speed and/or endurance. If...

Seated Plate-Loaded Press Machine 3 Sets Of 8-10, 1 Backoff Set Of 12-15 Choose a unilateral machine to work each side separately and even out any imbalances. If you don’t have this machine, you can use dumbbells instead. Warm-up with some lighter weight and then hit 3 heavy sets of 8-10 reps...

Besides a statuesque chest, having sleeve busting biceps is usually a top goal of men (and sometimes women) who hit the gym on a weekly basis. Big arms never go out of style, and it’s the one body part that gets you instant respect once people see them. Having big arms not only makes you look...

Whether you’re a fitness rookie or a seasoned gym veteran, building big biceps are a priority. That’s why if you need advice on how to build them, you should go to someone that knows and shows. There is no one better to ask then Sleeveless co-host and M&F cover model Frank Sepe. Basic Tips For...

Welcome to the gun show! Want to know how the best biceps in the history of lifting were developed? Look no further! This feature contains 35 amazing biceps along with workouts. Arnold Schwarzenegger Arnold Schwarzenegger Bicep Workout Exercise Sets Reps Barbell Curls 6 6-10 Seated...