Make it harder: Use a heavier weight, increase the speed (power), or hold the end position for 2 seconds before returning.

The resounding answer was that good arms usually come with the package of great back, shoulder and chest muscles that they love. So props to you ladies for realizing that heavy compound exercises do a ...

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Lie on a flat bench with a dumbbell in each hand, palms facing forward. Start with dumbbells over your chest and press the dumbbells up until your arms are extended. Lower the dumbbells slowly until ...

A new study in trained lifters suggests one hard set per exercise, twice a week, may deliver more muscle than most people expect.