But even if you have more functional goals in mind beyond your looks, you'll still be better off if you include arm-focused exercises in your training split. Just like you shouldn't skip leg day, you ...

Sets:3 Reps: 8-10 Start with legs hip-width apart and ... You'll feel tension in the muscles in the back of your upper arm.

Stop wasting your time on ineffective arm exercises. We reveal six essential moves for sculpting bigger, stronger biceps and triceps.

Think you're strong? These advanced push-up variations will challenge your chest, shoulders, triceps, and core—only the elite can master all six.

While having toned biceps is certainly a flex—literally—that’s not the only muscle you should work on arm day ... sets of the indicated number of reps for each move. Once you've completed ...