Nothing beats the post-workout pump after training your back and biceps. And you don’t need ... the weights in place as you lift and build muscle at home. I love that trainer Sam-Otuh has ...

Why: Add a bench to your curl session to emphasize the peaks of your biceps. The dumbbell incline curl allows you to get into a new position, allowing you to stretch the muscle even more.

We see it all the time — people lacing their fingers and pulling their arms behind their bodies to stretch their biceps or sitting ... of seconds to stretch the muscles — has been under ...

Stop wasting your time on ineffective arm exercises. We reveal six essential moves for sculpting bigger, stronger biceps and triceps.

"I encourage incorporating your arm exercises with some full body work as well to train your muscles on how to work together and not just independently," she advises. The bicep curl is one of ...

You can stretch it more aggressively by putting ... You should feel this on your peck and bicep muscles. Hold that position for each side for 30 to 60 seconds.

So PNF stretching is potentially a more time-efficient way to improve flexibility, compared to, for example, static stretching. In a recent study we found four minutes of static stretching per muscle ...

Your tricep muscles contract and pull, while your bicep muscles relax, causing your arm to straighten back out. You can find antagonistic pairs in your legs too. Just extend and curl and see which ...

This back and biceps routine builds, strengthens, and sculpts your upper body. You just need 35 minutes and a pair of ...