Samson Dauda is dialing in arm training with a focused preacher curl routine as he preps for the 2025 Arnold Classic. This ...

This upper-body workout starts with a heavy 5-rep bench press, then moves into pull-ups, shoulder presses and two 100-rep ...

No time to get to the gym? Prefer to work out at home? You can build impressive shoulders and muscular arms with this ...

Programmed with strategic exercises and optimal growth volume, this workout is perfect for anyone who wants big arm gains without spending long hours in the gym. “Keep your upper arms behind your body ...

Women's Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us? My name is Cori Ritchey, and I am an exercise physiology nerd turned fitness ...

Beginning in November 2025, the FBI will require special agent candidates to perform pull-ups as part of their graded physical fitness exam. Throughout the military, pull-ups are a tested exercise in ...

You don’t need a gym to build muscle. These unique bicep and back workouts use minimal or no equipment to help you grow strength and size at home. There are several effective bicep and back workouts ...

Dumbbell workouts are a brilliant way to build strength, particularly if you’re exercising at home. But if you’re cycling through the same moves over and over each week, you’re not just risking ...

Want peak biceps? This forgotten technique delivers results you can see.

For such a relatively small muscle, the biceps attract a lot of attention. Just about every exerciser—and especially bodybuilders—wants bigger, harder, fuller, more peaked biceps, and a lot of lifters ...

You might love leg day (we do, too!), but you’re selling yourself short of the major health benefits associated with training your upper body if you’re constantly opting for hip thrusts and squats.

The science has spoken, and bicep workouts now have official rankings. Natural bodybuilding pro Jeff Nippard released a comprehensive tier list video evaluating 20 bicep exercises based on ...