Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.

The preacher curl machine is a prime example. The free-weight bench version of the preacher curl has its drawbacks, but the ...

Sit at a preacher bench and set the height so that your armpits touch the top of the pad, to start. Grasp an EZ-bar with ...

Instead, stick to the standard dumbbell skullcrusher. Tuck your elbows in tight to the sides of your body, and get into external rotation. You'll still get the elbow extension you're looking for, ...

This ‘constant tension’ Luke refers to is actually lost at the bottom of a bicep curl when using ... trip over to the cable machines instead and give these three exercises a go for your ...

Plus, either exercise can be performed with either dumbbells, a cable machine, resistance bands, or a barbell (if you're doing bicep curls). If you want biceps that are rounded and bursting out ...

These exercises help you build arm power, control, and endurance. Workout 1 features multiple biceps curl variations to really gas the muscle group. This includes alternating biceps curls ...