Arms

One-Arm Lever Deadlifts

Want to improve your big lifts fast? Improve your core strength. The deep muscles of the core—the obliques and transverse abdominis—are critical for that purpose. You and I both know that ordinary crunches and situps are not going to work ...

Read More »

Fast Arm Building Workouts

Every gym has a guy who has the biggest arms—the man with the largest biceps and triceps. Here’s a two-week challenge for that man, or for any guy who wants bigger arms—quickly. “20 1/8 Inches!”  That’s what Truck Brown’s left ...

Read More »

Rounder-Delt Pounder

In the January ’14 issue I sang the praises of one-arm cable laterals as being one of the best exercise for “capping” your delts. It’s a direct hit on the medial head with continuous tension—unlike dumbbell laterals. With dumbbells the ...

Read More »

Q&A: Forging Freaky Forearms

Q: The pros seem to have fantastic forearms, yet rarely do I read about them doing specialized forearm work. Why is that? A: Some people have terrific forearm development even if they aren’t bodybuilders. Check out naturally stocky men with thick ...

Read More »

Straight-Arm Pulldowns

The most dedicated trainees are always looking for exercises to target muscles from different angles and to reach parts of the muscles that they think are not being trained well. That thought process led to a fairly simple exercise known ...

Read More »

Forearm Rockers

There’s no doubt that it’s important to have muscular forearms. When you’re dressed in a short-sleeved shirt, it’s the only visible bodypart. That means you want your lower arms to be beefy and vascular. What’s more, forearm strength can help ...

Read More »

Grip, Mass and Overload

Q: I can’t use heavy weights on my back exercises compared to what I use for pressing movements, and it shows in my physique. Basically, my grip wears out. Would you recommend using straps? A: You have the right idea: ...

Read More »

One-Arm Chin-Dips

Ever thought you could work your back, chest, biceps, triceps, shoulders and core—pretty much everything in your entire upper body—all with one exercise? Now you can with the one-arm chin-dip, a combination of a one-arm chinup and a one-arm dip ...

Read More »

The 500 Rep Arm Assault

It’s Time to Volumize for More Size on Your Bi’s and Tri’s So you’re back for more, huh? You accepted “The 500-Rep Chest Challenge” (IRON MAN, November ’12), you finished first in “The Back Blast 500” (July ’13), and now ...

Read More »

Arm-Building Secrets of the Pros

Disclaimer: I intentionally misled you with the title to get your attention. There really are no “secrets” of the pros when it comes to arm training. After discussing the subject at length with a few hundred professional and top amateur ...

Read More »

Cannonball Delts

Q: I need some new exercises to get my delts growing. I do tons of standing and seated laterals and also machine laterals. My shoulders look decent, but they just don’t have that cannonball effect. A: I know what you ...

Read More »