When anyone thinks of ways to get big arms, they immediately cast their mind towards biceps workouts. For centuries, this relatively small muscle group has been the ultimate indicator of health ...

According to bodybuilder and home workout expert Ivan Rusakov, all you need is a dumbbell (or adjustable dumbbell) to get visibly bigger arms at home, which can be done in just 30 days.

The three-headed muscle makes up 60% of your arm, so while bicep exercises may make the front part of your upper arm look massive, they won’t give it that overall definition you desire.

Stand up still holding your dumbbells, arms hanging freely at your sides. With minimal momentum, curl both dumbbells upwards ...

but adding strength to specific areas will help support you in those big lifts. Your arms are the perfect example: building your triceps can support you in chest and shoulder exercises.

Jump up on two parallel bars, your palms facing inwards and your arms locked out straight. Lean forwards and bend at the ...

Over time, the skin loses elasticity and the triceps muscle can weaken, contributing to the appearance of flabby arms. This ...

A fitness expert explains why two days a week is the ideal number of days to train your triceps for bigger, more muscular ...

You don't need weight to strengthen and define your arms. Muscle-building moves like ... From Zac Efron's beach-ready 'Baywatch' celebrity workout to Henry Cavill's 'Superman' training plan ...

Ditch isolation exercises! Discover compound arm workouts for balanced strength and growth. Build bigger biceps and triceps ...

Allow 48 hours between strenuous workouts to give your muscles sufficient time to recover ... Try dumbbell concentration ...