For all exercises, do each move for 12 reps, then move onto the next tricep exercise without resting. Take a 30-second rest in between rounds. a) Stand with your feet hip-width apart and hold one ...

Beginners can do empty barbell curls, which are bicep curls without ... Keep your chin tucked closely to your chest, and ...

To build all-around upper-body strength (oh, and gain even more muscle definition in your arms), you need to spend a little time working all the arm muscles: namely, the triceps. Yup, this minor ...

Bench dips, for example, are a safer and easier way of building strength to progress to tricep dips. You can do them by ... Use your bicep to curl the dumbbells up to your shoulders.

If you're looking to increase the size of your arms without spending every waking hour in the gym, you might consider swapping your typical arm day for these 10 minute bicep and tricep protocols.

Build your biceps and triceps with these four exercises ... Bend your elbow to curl your arm up. As you do this, keep your elbows and upper arms tucked into the side of your body and don ...