Throw this max-effort circuit in at the end of your workouts for a sleeve stretching pump and speedy arm gains ...

Use these five dumbbell exercises to build your back and biceps muscles without a pull-up in sight. Although there are plenty of pull-up variations you can try to suit your current ability ...

As a trainer who has been a little lazy with pull-ups over the years, I can still be found managing a few reps before adding one of the best resistance bands or scaling using pull-up variations.

‘When you perform pull-ups or rows, your bicep acts as a synergist to assist in the movement,’ Thornton continues. A synergist is a muscle that assists a primary muscle - in this ...

Stand up still holding your dumbbells, arms hanging freely at your sides. With minimal momentum, curl both dumbbells upwards ...

Lift your feet off the floor and hang freely with straight arms. Pull yourself up by pulling your elbows down and back towards your pockets. When your chin passes the bar, pause, squeezing your biceps ...

Ditch isolation exercises! Discover compound arm workouts for balanced strength and growth. Build bigger biceps and triceps ...