You’ve been hitting the gym consistently, following your workout plan to the letter, and pushing yourself through every rep. In the beginning, the results were exciting—visible changes in the mirror, ...

Secondly, you'll be able to better isolate the biceps muscle, since you're no longer able to move your shoulders against the pad. "Big-picture thought is if you want to grow your arms, you want to ...

When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit: Getty Images While many may be jumping on the hybrid training bandwagon to build strength ...

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." TO MAKE THE arm muscle gains you want, you'll need to be intentional. Following a balanced workout split ...