The biceps and triceps work together to create definition ... Lie on a bench and hold a barbell or set of dumbbells above ...

Why: The barbell bicep curl is the king of arm exercises ... this is one of the arm exercises for ultimate triceps builders. Set the bench to decline and it'll increase your range of motion ...

How to Do It: Set up by grabbing onto your barbell. Have your hands ... still for a count and squeeze your triceps at the top of the position with your arm straight. Close your elbow to come ...

Stand tall, holding a pair of dumbbells at your sides or barbell at waist height. With minimal momentum and keeping your ...

Want arms that turn heads this summer? Train smart and hard with this 4-week routine for rapid biceps and triceps growth.

To do a barbell ... in giving your triceps a complete workout. This exercise can also be done by using just one arm at a time and then switching arms once you’ve completed a set with the first ...

When anyone thinks of ways to get big arms, they immediately cast their mind towards biceps ... build a set of well-rounded, impressively powerful arms, you shouldn’t neglect the triceps ...

Fitness Skip push-ups and planks — I just did this 15-minute standing upper-body workout and my arms are on fire Fitness Swerve the gym — this 20-minute dumbbell workout can be done from home ...

The best barbell sets ... fitness programme. The set is ideal for strengthening and toning the upper and lower body with a range of exercises. Work your arms with bicep curls, or bent over rows ...