Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.

Using just a pair of dumbbells (we favor the best adjustable dumbbells as you can change the weight in seconds without having ...

Pull-ups are the king of upper-body pulling exercises. They hit your biceps, forearms, shoulders, and lats all at once—no ...

a two-for-one move that targets both the biceps and forearms. Curl the weights up with palms facing forward, then rotate your wrists to lower them with palms down. This trains your grip while also ...

Sometimes you just can't get to the gym, where you have access to a pull-up bar, barbell rack, and more to work toward ... targets both the biceps and forearms. Curl the weights up with palms ...

From biceps to glutes, every rep demands full effort, no coasting allowed. Bands ensure your muscles stay engaged, speeding up growth by making each exercise hit harder than free weights alone.

This workout is split into minute intervals, with 40 seconds of work ... bicep workout from the gym is easy, especially when you have got cable machines, a barbell, or rows (and rows) of free ...