WHAT'S YOUR GO-TO arm day exercise? There's a good chance your answer is the dumbbell biceps curl. That's a great answer—we've talked at length about the move and how valuable it can be for your ...

One of the best ways to maximize your muscle growth is to choose ... Triceps (at the back of your upper arms) Brachialis ...

Karen Voight can be reached at kvoightla@aol.com. To perform this triceps extension, which strengthens and sculpts the backs of your upper arms, you can lie on the floor or a flat weight bench.

With your hands next to your hips, support your weight with your arms as you shift off the edge of the box (A). Flex at the elbows to lower your body until you feel a stretch across your chest (B).

It tones and strengthens the front of the arms, which many people associate with the ability to “flex a muscle.” To perform this exercise, grab your dumbbells and start with your arms by your ...

Now you need to fully flex your triceps to maintain straight arms. Eb says ... exercises like the bench press—and spur muscle growth, too. The exercise is also fairly adaptable to the gear ...