Twice a week, after a short warm-up, the participants performed five sets of ten reps of cable pushdowns on one arm and five ...

The cable bicep curl involves using a cable machine instead ... triceps exercises for building muscle mass. The overhead tricep extension made our list because some research has shown that it ...

If you're looking to increase the size of your arms without spending every waking hour in the gym, you might consider swapping your typical arm day for these 10 minute bicep and tricep protocols.

Build your biceps and triceps with these four exercises ... you can easily strengthen the arm muscles on the cable machine – doing curls or kickbacks – or use one of the many barbells ...