Stop wasting your time on ineffective arm exercises. We reveal six essential moves for sculpting bigger, stronger biceps and triceps.

This exercise targets your bicep -- the muscle ... Keep the elbows locked in at your sides and lower back down slowly until your arms are almost fully extended. The dumbbell shoulder press ...

Sculpt and tone your arms with these five expert-recommended bodyweight exercises. No equipment needed—just 30 days to stronger, leaner arms!

Roll down slowly, bend your knees, and bring your arms overhead. Do 15 reps. Crunches, teasers, planks, and body-weight squats are some of the best exercises for stronger abs. Try these stomach ...

Before trying these exercises, it is best to wait for any swelling to go down. It is also a good idea ... Stand straight. Lower the arm to one side. Slowly bend the arm upward until the hand ...

What are the benefits of weights exercises, you ask ... in each hand at your sides with palms facing forwards and arms straight down. Step your feet shoulder-width apart, drive your heels into ...

Immediately bend both knees to drop back down into a lunge and repeat. Pump arms to mimic a running arm swing or keep hands on hips. Continue alternating. This fast, full-body workout is all about ...

Your arms should fully extend above you ... off your lower back and makes it easier to squat down. 8. Kettlebell swing Kettlebell exercises have become popular even beyond the Crossfit crowd.