When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit: Getty Images When it comes to building bigger arms, most people just do more bicep ...

The kick-back has you extend the elbow from a full hip-hinge position, with the same trunk position you'd use when performing a bent-over row. Both of these moves are legit but I've found that I can ...

Popularised by powerlifter Dave Tate, this bench-based press shifts the emphasis onto the long head of the triceps ...

Plus, the popular move you need to retire in order to make the gains you want.