Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.

"If you look across Instagram or TikTok, there are eight million biceps exercises out there," says MH fitness director Ebenezer Samuel, C.S.C.S. "The thing with those eight million biceps ...

Ask them what the best biceps exercise is, and you’ll probably hear “dumbbell curl.” That's not a bad guess, especially as it's an incredibly simple, yet effective bicep builder. But ...

These exercises help you build arm power, control, and endurance. Workout 1 features multiple biceps curl variations to really gas the muscle group. This includes alternating biceps curls ...

That means it's relatively simple to train them effectively. 'If you look across Instagram or TikTok, there are eight million biceps exercises out there,' says MH US fitness director Ebenezer Samuel, ...