supinated curl, then go straight into a hammer curl. One pair equals one rep. While your biceps will do the brunt of the work here, to keep good form, and get the most out of the exercise ...

Want arms that turn heads this summer? Train smart and hard with this 4-week routine for rapid biceps and triceps growth.

Forbes contributors publish independent expert analyses and insights. Náosha Gregg writes about beauty, lifestyle & culture.

As a successful veteran personal trainer, I work with most of my clients for months or even years at a time. That’s because fitness is not about quick fixes and overnight transformations—it’s a ...