The 7-7-7 biceps workout, for example, may help add inches to your arms and improve muscle definition. Also known as “21s,” this method was used by Arnold Schwarzenegger and other bodybuilding legends ...

Biceps brachii run the length of the inside of the upper arm and are primarily involved in elbow flexion, the bending movements that allow you to curl a beer up to your mouth or lift a baby’s ...

To maximise muscle growth and achieve well-rounded, defined biceps, it's crucial to perform exercises that engage the biceps brachii through a full range of motion.

What are biceps? The biceps brachii, commonly just called biceps, "is a large, thick muscle of the ventral or front side of the upper arm," says Dr. Danielle Ponzio, an orthopedic surgeon at the ...