To some degree, strength-training exercises targeting the biceps and triceps have gotten a bad rap. In our eagerness to promote a well-rounded view of conditioning that goes beyond the "mirror muscles ...

Attach a rope to the bottom pulley of the machine. Grasp the rope with both hands and extend your arms with your hands directly above your head. The palms of your hands should be slightly facing each ...

Unlike many machines at the gym, the cable pulley has stood the test of time. That's because the cable pulley and cable crossover machines are some of the most versatile pieces of gym equipment, ...

Attach a rope handle to the floor level pulley of a cable machine. Kneel down or sit facing away from the machine and grab the handle as shown in the picture. Keeping your upper arms close to your ...

Building serious arm size takes more than pressing on repeat. To fill out a sleeve and add lockout strength, put the triceps extension in regular rotation. This classic elbow‑extension move is one of ...