A trainer explains the benefits of arm training and outlines the best arm workouts to achieve sculpted biceps and triceps.

Functionally, the biceps are key players in elbow flexion (bending the arm), forearm supination (rotating the forearm so the palm faces upward, like turning a doorknob or opening a jar), and shoulder ...

Keep your upper arm still and your palms facing inwards ... Why: Don't be scared of the name, this is one of the arm exercises for ultimate triceps builders. Set the bench to decline and it ...

Tricep dips are great for isolating the triceps at the back of the upper arms. You can do them on parallel bars or even a ...

Keeping your upper arms stationary, extend your forearms straight behind you. Slowly return the dumbbells to the starting ...

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"It is possible to build muscle even while existing in a calorie deficit,” says Samuel. "You’re not going to wind up packing ...