Why: The basic, tried-and-true biceps curl is the first step to big biceps. You'll start working elbow flexion, the basic ...

For example, your elbow joint has two muscles that move your forearm up or down. These are the biceps on the front of the upper arm and the triceps on the back of the upper arm: to raise the ...

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 ...