Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.

Credit: Getty Images If you need some inspiration for your next back and bicep workout, allow us to inspire you with this 20-minute session you can do without having to head to the gym.

Ask them what the best biceps exercise is, and you’ll probably hear “dumbbell curl.” That's not a bad guess, especially as it's an incredibly simple, yet effective bicep builder. But ...

Let sports scientist Ross Edgely teach you how to pack muscle on your biceps, forearms and shoulders by mastering bicep curls ...

If you look across Instagram or TikTok, there are eight million biceps exercises out there,' says MH US fitness director Ebenezer Samuel, C.S.C.S. 'The thing with those eight million biceps ...

That means it's relatively simple to train them effectively. 'If you look across Instagram or TikTok, there are eight million biceps exercises out there,' says MH US fitness director Ebenezer Samuel, ...

"If you look across Instagram or TikTok, there are eight million biceps exercises out there," says MH fitness director Ebenezer Samuel, C.S.C.S. "The thing with those eight million biceps ...

Training your biceps and triceps is a game-changer ... Tina Tang, CPT, programmed this short-and-sweet dumbbell workout to fire up the upper body and core fast for days you can't get to the ...

And the workout only takes 10 minutes. After a short warm-up, Tang kicks off the follow-along workout with biceps 21s, a training staple that’s as challenging as it is effective. It involves ...