Former 212 Olympia champion (2021) Derek Lunsford switched to competing in the Men's Open last year and barely missed a beat. The superstar bodybuilder took home a runner-up finish at the 2022 Olympia, ... Continue Reading
Hammer Curls vs. Biceps Curls: The Battle for Bigger Arms
It doesn't take much to convince most people in the gym to curl. If you want an impressive physique, an intense pump, and more strength in the gym, you'll find time to do some curls. But with so many ... Continue Reading
How to Do the Spider Curl for Better Biceps
Big basic exercises like the bench press, pull-up, and barbell row are great for building your back, chest, and even shoulders, but they might not suffice to fill your sleeves and build an impressive set ... Continue Reading
The 12 Best Biceps Exercises for Arm Size
Big biceps. For some lifters, that’s the ultimate weightlifting goal. Not winning gold medals in competition or hoisting hundreds of pounds overhead. Just building some eye-catching sleeve-stretchers. And, ... Continue Reading
How to Do the Incline Dumbbell Curl for Bigger, Stronger Arms
Whether you train for strength, for looks, or for function, you should be training your biceps. Specifically, you should be doing the incline dumbbell curl. True, the incline dumbbell curl is an old-school ... Continue Reading
How to Do the Barbell Curl for Bigger Biceps
The first barbell curl was probably performed about three minutes after the barbell was invented and it's been a gym staple ever since. This timeless exercise has always been reliable and effective for ... Continue Reading
How to Do the Hammer Curl for Bigger Biceps and Forearms
Bigger, stronger arms are usually high on the list of priorities for some lifters, even if they half-whisper it for fear of being labeled “a bodybuilder,” as if there’s anything wrong with training ... Continue Reading
The Best Arm Workouts for Beginners, With Dumbbells, and More
Arm training gets a bad rap as being "all show, no go." That mindset ignores the full range of benefits that come with training these essential muscle groups (in addition to a building good-looking pair of ... Continue Reading
The Definitive Guide on How to Build Big Arms
If you lift, then you probably want to look like you lift. And for many gym-goers, looking the part includes owning a pair of arms that put the seams of your sleeves to the test. Aesthetically, big arms ... Continue Reading
Show Unconventional Arm Training Some Love
I hate training arms. Especially biceps. It isn’t that I have inferior strength or development, it’s just because it’s boring. Think about it; what traditional exercises do you perform for biceps? I can ... Continue Reading
Get Functional Biceps Without a Single Curl
As the ultimate showoff muscles, biceps have garnered their fair share of ridicule over the last few years. Since functional movement has charged back into the mainstream at full speed, many now taunt and ... Continue Reading
Gainz for Summer: 8 Weeks to Strong and Jacked Arms
Exercises that target the bis and tris are coveted aesthetic staples that have stood the test of time in gyms all over the world. But today, many functional athletes argue that arm training is not vital to ... Continue Reading
Respect Your Joints: Lessons Learned After My Biceps Injury
If you’re a mature, experienced weight trainer and you’re noticing more aches and pains lately, you may be wondering if your workouts are part of the problem. If your experiences are similar to mine, they ... Continue Reading
The 2-Minute Arm Workout to Build Strong Biceps
Having strong biceps is an advantage for athletes in a myriad of sports, including hockey, badminton, baseball, football, and more. As an orthopedic surgeon and fitness expert, I am often asked to ... Continue Reading
