The road to massive bis and tris is less about #armday and more about total-body stimulus and pushing to your limits.

Muscle cramps when you use your arm; Trouble rotating your arm (such as turning the palm up or down) You could also see a big bulge in your upper arm. It will look like you have a huge biceps muscle.

Bicep curls develop the front arm muscles that create a balanced, toned appearance. Using dumbbells or resistance bands, start with arms extended, palms forward, and curl weights toward shoulders ...

1. Push-Up. Why it rocks: Both Carnation and Lampa put this upper body staple at the top of the list. Push-ups hit all the major arm muscles while helping you target the chest and shoulder girdle ...

Bodyweight arm exercises are a great way to tone and strengthen the arms when you don't have access to equipment. Here are 8 weight-free arm exercises to get you started.

1. Push-Up. Why it rocks: Both Carnation and Lampa put this upper body staple at the top of the list. Push-ups hit all the major arm muscles while helping you target the chest and shoulder girdle ...