elbows

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...

The key in doing these is really execution, but that's the case with most movements. You don't want to turn incline rope pullovers into a triceps pushdown, so the elbows need to stay slightly bent during the concentric/lifting portion of the movement. And the focus should be in bringing the...

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...

Close Grip Lat Pulldowns – 3-4 Sets, 10-12 Reps This exercise is a vertical pulling movement that targets your lats. The key is to really drive with your elbows and control the weight with your lats, getting a full stretch at the top. Try to eliminate any movement in your biceps or traps and...

Anyone use? I hate using 'cheats' but my body falling apart, between my low back, and both elbows tearing with golfers elbow my gimpness etc. Was debating trying for my elbows for a bit. Anyone have any luck with them?

Per Bernal LOOSEN UP Lifting weights, and moving around in general, can create imbalance in your body. You might notice some aches and pains in particular in the anterior deltoids and the chest. Hey, it happens. But at least you can do something about it. THE PROBLEM “Muscles like the...

Per Bernal As bodybuilding fans are surely aware by now, Phil Heath is still the reigning Mr. Olympia, with an incredible seven titles in a row. But that last one? It sure as hell wasn’t easy, with a certain 5'10", 300-pound behemoth offering up a brutal fight. Mamdouh Elssbiay—aka “Big...

Chris Lund “THE BEST” IS A REMARKABLY FLUID CONCEPT. Debates rage in all corners of art and popular culture. What constitutes the best movie in a given year? Or TV show, or song? So when a magazine like ours tells you they’re going to give you a listing of the “very best” biceps exercises, we...

Steve Smith Derek Lunsford has practically none of it because he’s only 24 and has been a competitive bodybuilder for only a few years. At last year’s 212 Olympia, it didn’t seem to matter that he was lacking the “hard and grainy” look that signals a mature physique. Lunsford placed fifth in...

The deltoids are composed of three portions: the front (anterior), side (lateral), and the rear (posterior). Well-developed front delts are common among weightlifters because they’re highly involved in pressing movements such as dips, chest press, and shoulder press. Another reason? People tend...

Per Bernal Morel’s typical triceps/biceps routine consists exclusively of supersets and high volume. But every month or so, he switches up his arm workout and sticks to straight sets on every exercise with lower volume (roughly half the number of sets as usual), short rest periods, and high...

The deltoids are composed of three portions: the front (anterior), side (lateral), and the rear (posterior). Well-developed front delts are common among weightlifters because they’re highly involved in pressing movements such as dips, chest press, and shoulder press. Another reason? People tend...

Ok, I just started my cycle two days ago. I also just pulled some tendons in my elbows from lifting and want to take it easy for a week. I've only stuck once and it was a low dose. Should I stop the cycle so that it isn't wasted while I recover? I also have a hard bump under the skin at the...

So my shoulder has been really bothering me, even wakes me up after chest and back workouts. I very good friend of mine owns a physical therapy practice I called him and he got me in first thing this morning. Now it's been about 3 weeks and getting worse so thought I needed someone to check it...