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

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

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 ...

With strategic workout finishers, you can build muscle, burn fat, and put the finishing touches on your physique in half the time. Not sure how to increase your bench press? Make these tried-and ...

The move is raising and lowering your body using your arms to support your weight. You are literally dipping your body up and down. The purest form of the exercise is carried out on two parallel ...

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 ...

I know I could use some more upper arm definition, which is why I'm on the hunt to find workouts that A) aren't boring, B) can be done with minimal equipment and C) don't take an awful lot of time ...

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 ...