Plus, the popular move you need to retire in order to make the gains you want.

If your arm day training session is stuck in the same old slog of biceps curls to triceps pressdowns—then wash, rinse, repeat—it's far past time that you introduce some variety into your workout. Take ...

If you want bigger, stronger arms, focusing only on biceps won’t get you there. The triceps make up the majority of your upper-arm mass, and building them effectively requires targeted isolation work.