Unlock massive muscle growth with the exercises, diet, and tactics experts use to get swole, all in one program.

Bicep curls develop the front arm muscles that create a balanced, toned appearance. Using dumbbells or resistance bands, start with arms extended, palms forward, and curl weights toward shoulders ...

It consists of a long head (outside of your arm) and a short head (inside of your arm). These two heads of the muscle create the biceps—the muscle we want to build up through training.

This powerful movement not only builds impressive arm muscles but also enhances overall body strength, function, stability and resiliency. Hammer curls are a variation of regular bicep curls.

Common arm workouts with overhead movements can cause pain or injury, according to trainer Cat Kom. If you feel a sharp pain or pinch in your shoulder or back, try a more joint-friendly exercise.

One of the most important arm muscles is the triceps brachii (the triceps, for short). You use your triceps to extend your arm. It opposes the biceps muscle, which is used to flex the arm.

Having stronger arms and shoulders can increase your muscle strength and muscle tone, reduce your risk of injury, and improve your posture. Here are 10 exercises to get started.

1. Push-Up. Why it rocks: Both Carnation and Lampa put this upper body staple at the top of the list. Push-ups hit all the major arm muscles while helping you target the chest and shoulder girdle ...

This powerful movement not only builds impressive arm muscles but also enhances overall body strength, function, stability and resiliency. Hammer curls are a variation of regular bicep curls.