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

Sit at a preacher bench and set the height so that your armpits touch the top of the pad, to start. Grasp an EZ-bar with ...

'If you look across Instagram or TikTok, there are eight million biceps exercises out there,' says MH US fitness director Ebenezer Samuel, C.S.C.S. 'The thing with those eight million biceps exercises ...

The hammer curl is great as it is—it allows you a prime position to really emphasize the eccentric contraction on every single rep. This positioning works through the least useful biceps range of ...

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