With a mix of heavy and controlled movements, it hits the biceps brachii and brachialis for a full, rounded look. Barbell ...

When you do compound exercises, like a bench press or press-ups, your triceps will be working – but your bigger, stronger muscles will take most of the weight. This means you need tricep-specific ...

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 ...

Hammer curls are particularly effective at isolating this muscle. The second part of the biceps brachii, the short head originates at the top of the scapula and joins with the long head at the elbow.

Squeeze the tricep at the top of the exercise, then lower back to the starting position. The traditional bicep curl is probably one of the best exercises there are to target the front of your ...