89 Triceps Articles Listed

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    5 Star Arm Workouts!

    By: Tom Venuto

    In this article, I am simply going to give you a master list of the most result-producing arm routines in bodybuilding history!

    Date Added: Apr 9, 2014

  • The Titan Triceps Set

    By: Contributing Writer

    Don't make the mistake of ending your arm workout with just any old movement. This 4-part triceps finisher will give your triceps a legendary pump.

    Date Added: Dec 16, 2014

  • Arnold's Blueprint For Mammoth Shoulders And Arms

    By: David Robson

    No bodybuilder was as renowned as Arnold for his huge arms and massive delts. And no bodybuilder trained as hard. Here's a peek at how Arnold's high-volume, high-frequency approach made him the world's greatest bodybuilder. Part 4 of a 4-part series.

    Date Added: Oct 30, 2014

  • What Is The Most Effective Mass Building Tricep Workout?

    By: Workout Of The Week

    What is the most effective mass building tricep workout? Find out what other people from the message boards think...

    Date Added: Sep 11, 2014

  • 7 Strategies To Target Your Triceps Long Head And Build Bigger Arms!

    By: Bill Geiger

    Build bigger arms with these 7 effective strategies and key moves for developing your triceps long head!

    Date Added: Sep 9, 2014

  • Guns Of Steel With Dumbbells!

    By: Planet Muscle

    Dumbbells are suited to arm training. They are all you need to build Iron Arms. Here are the best dumbbell arm exercises!

    Date Added: Aug 26, 2014

  • Build Big Arms With Hany Rambod's FST-7 Workout

    By: Hany Rambod

    Prioritize your arm training with this hyper-intense technique for explosive biceps and triceps growth.

    Date Added: Aug 22, 2014

  • The Best Tricep Building Tips And Workouts!

    By: Matt Weik

    The triceps are a muscle which are sometimes forgotten when looking to build massive arms. Get some great ideas and tips here for building up your triceps.

    Date Added: Aug 10, 2014

  • Best 10 Moves For Herculean Triceps!

    By: Matt Biss

    The Exercise Database is home to hundreds of great movements. Check out the 10 highest-rated triceps exercises, as chosen by our users!

    Date Added: Aug 7, 2014

  • Finishing Moves: Torching Triceps

    By: Bill Geiger

    Ready for your most intense triceps pump ever? It takes 10 minutes and a one exercise?seriously!

    Date Added: Jul 9, 2014

  • We 'Mirin Vol. 73: 15 Triceps Triumphs

    By: We Mirin

    There's nothing that says, 'yeah I lift' like an insane set of triceps. Check out these awesome photos of athletes showing off their horseshoes!

    Date Added: Jun 27, 2014

  • Tri-Sets For Bigger Triceps

    By: Contributing Writer

    Zero in on each of the triceps heads with supersets to amplify the overload for explosive growth!

    Date Added: Jun 3, 2014

  • 8 Unusual Arms Exercises You Have To Try!

    By: David Robson

    Building a set of killer arms takes more than standard barbell curls and triceps press-downs. Try these 8 unique arms exercises to blow your sleeves apart!

    Date Added: May 6, 2014

  • Pumping Iron: Kris Gethin's Top 3 Triceps Exercises

    By: Train

    The biceps are great, but the triceps are the true mass monsters of your upper arms. Carve killer horseshoes with Kris Gethin's favorite exercises!

    Date Added: Mar 6, 2014

  • We 'Mirin Vol. 50: 15 Insane Triceps

    By: We Mirin

    If these 15 amazing triceps shots don't motivate you to crush some skull-crushers, we don't think anything will!

    Date Added: Jan 17, 2014

  • Arms Exercises: 8 Amazing Triceps Moves

    By: Cory Gregory

    If your triceps aren't growing like you want them to, it's time to throw in some new moves. Here are eight of my favorite triceps exercises. Add them to your workout and watch your horseshoes grow!

    Date Added: Jan 13, 2014

  • Amanda Latona's 5 Favorite Exercises: Single-Arm Cable Triceps Extension

    By: Contributing Writer

    There's always time for triceps training! Learn how this movement has helped Amanda Latona sculpt her arms for the stage.

    Date Added: Aug 16, 2013

  • Crush It! Heavy Skull Crushers For Titanic Triceps

    By: Jim Vaglica

    Skull crushers are the only exercise that comes with a warning built into their name. Who would dream of doing this with heavy weights? Officer Jim Vaglica, aka the strong arm of the law.

    Date Added: Jun 24, 2013

  • Training Superfeature: Armageddon

    By: Contributing Writer

    The world may not be coming to its end, but the days of underdeveloped arms are toast. Check out the gun show below and choose the arm workout best suited to making your bis and tris go bang.

    Date Added: Feb 16, 2012

  • HRT: Animal Hellraiser Trainer – Hell Workout 3, Chest & Triceps

    By: Tom Fuller

    Hellcentrics are a love-child of pain and flex. If you made it to Hell Session III, I am pretty impressed. Survive the day and be stronger for it.

    Date Added: Nov 8, 2011

  • Ask The $250/HR Trainer: Help Me Build Triceps That Hook Like A Horseshoe!

    By: Joe Dowdell

    I train professional athletes, I train A-list celebrities, and now I train you!

    Date Added: Oct 19, 2011

  • Seis Semanas Para Brazos Grandes

    By: Jim Stoppani, Ph.D.

    Llega el buen tiempo: ¡a lucir los músculos! Crece como un profesional gracias al novedoso programa comprobado científicamente y consigue logros espectaculares.

    Date Added: Aug 15, 2011

  • You Want Guns? 8 Exercises, 4 Supersets, 2 Sculpted Arms!

    By: Pauline Nordin

    8 exercises, 4 supersets, 2 sculpted arms!

    Date Added: May 26, 2011

  • Code Of Arms: 9 Moves To Skyrocket Your Bi-And-Tri Growth

    By: Nick Tumminello

    If your biceps and triceps are fine just the way they are, stick with your workout. For the rest of you, here is the launch sequence for skyrocketing your arm growth.

    Date Added: May 12, 2011

  • Lee Labrada's 12 Week Lean Body Trainer - Week 7, Day 5.

    By: Lee Labrada

    This episode's workout focuses on the rest of the upper body muscles we didn't target in the last workout.

    Date Added: Feb 18, 2011

  • Lee Labrada's 12 Week Lean Body Trainer - Week 5, Day 6.

    By: Lee Labrada

    Today you'll be training your chest, shoulders and triceps. But, before we head to the gym, I want to give you some tips on choosing good vegetables and fruits to add into your diet.

    Date Added: Feb 4, 2011

  • Kris Gethin 12-Week Daily Trainer - Week 5: Day 33!

    By: Kris Gethin

    Kris Gethin is your personal daily trainer. Follow him as he takes you and himself through a 12-week transformation. After a quick warning about overtraining, Kris heads to the gym for the chest and triceps workout.

    Date Added: Feb 4, 2011

  • One Move For Big Triceps: Lying Triceps Extension.

    By: Roger Lockridge

    Training triceps is a must if you want sleeve busting arms - tri's are two-thirds of the upper arm after all. Use this basic exercise with any of the following methods & workouts and watch them grow.

    Date Added: Jan 21, 2011

  • Ava Cowan: Naturally Driven | Upper Body Assault.

    By: Ava Cowan

    Ava follows a strict protocol of heavy lifting to build quality, dense mass but recommends a few light warm up sets especially for injury prone body parts like the shoulders. A strong mind-muscle connection results in better muscle activation, and this proves effective for both shoulders and biceps. Strict form and multiple angles are called for on triceps, while the Freemotion machine and incline dumbbell movements target upper chest.

    Date Added: Nov 10, 2010

  • Video Article: Dorian Yates - Blood And Guts, Delts & Triceps.

    By: Video Articles

    6-time Mr. Olympia, Dorian Yates is your trainer for shoulders and triceps. Be your body's personal stone mason, and hammer those deltoids and triceps into rock-hard pieces of art!

    Date Added: Oct 14, 2010

  • ErgoGenix Quantum Body Method: Back & Triceps.

    By: Other Writer

    Episode #3 of the Quantum Body Method. Today starts with a pyramid superset of wide grip lat pulldowns and close grip reverse pulldowns, just the right formula to have your lats screaming for mercy. On to middle back with seated rows, Robert insists on perfect form for the best muscle stimulation including ending with partial reps and a quick superset with wide grip high rows. Middle back and rhomboids are singled out with bent flyes, while close grip pullups are utilized for a huge pump throughout. Finally it's hyperextensions to get that massive stretch in the muscle. With plans to attack all heads of the tricep, tried-and-true standard and reverse grip pushdowns are on the menu first. To end it's a straight set of overhead triceps extensions and then dips to failure.

    Date Added: Aug 18, 2010

  • Get Up & Go With JNL! Season 2, Fusion Upper Body.

    By: Jennifer Nicole Lee

    Following the same format at last week Jen's back with Aida, another client and amazing mommy transformation. Things kick off with a custom designed warm-up, followed by a lesson on proper form with overhead presses, lateral raises, tri kickbacks, and dips. Back in the shake lab it's a creamy yet healthy mocha latte blend guaranteed to wake you up in the morning.

    Date Added: Jun 1, 2010

  • Pulverize Your Arms With The Triceps Grinder Workout!

    By: Marcus Ingelmo

    Gym rats and newbies both want big arms. But you won't get there by working only your biceps! Discover the killer way to build huge arms in this Tricep Grinder Workout!

    Date Added: May 21, 2010

  • Jeff Rodriguez Interview: 'Tri' And Match These Triceps!

    By: Matt Weik

    You think you have better tri's? Jeff shares training tips to build and maintain the sickest triceps on the planet and his successes as a bodybuilder. Learn more.

    Date Added: Mar 25, 2010

  • 4 Training Methods To Build Titanic Triceps!

    By: Shannon Clark

    While biceps training is important also, it's vital to have a good balance in your upper body workouts. Here are 4 free training methods to really bring out the total size of your triceps.

    Date Added: Dec 10, 2009

  • 5 Exercises To Help You Create The Best Triceps Workout!

    By: Shannon Clark

    When putting together a triceps workout you'll want to make sure that you are using compound lifts to start with. Here are 5 exercises to build bigger arms. Try them today!

    Date Added: Nov 25, 2009

  • The 10 Bodypart Target Training Series: How To Build Giant Triceps!

    By: Brad Borland

    Well built, shirt-busting, horseshoe-shaped triceps will make any arm look balanced, proportionate and huge. Use these exercises and workout and see the difference.

    Date Added: Nov 5, 2009

  • 4 Exercises And Workout Smash Size Into Your Triceps!

    By: Roger Lockridge

    Triceps are the primary pushing muscles of the upper arm and assist on any upper body press. If you want eye-popping triceps then the following tips, exercises and workout will be the perfect start. Get results... NOW!

    Date Added: Oct 19, 2009

  • Brandon Curry: Unleashed, Episode #7: Triceps, Presented By BSN

    By: Other Writer

    IFBB Pro Bodybuilder and Team BSN athlete Brandon Curry wraps up the series with tips on hitting all three heads of the triceps for maximum pump, and warming up properly to prevent injuries to the area. Check out another one of his unique moves, the Tricep Ladder.

    Date Added: Aug 10, 2009

  • Unstoppable Arm Size: One-Hit Wonder Bi's & Tri's Workout!


    A set of guns that stretch shirt sleeves to the bursting point grab attention like nothing else. Achieve startling new growth from the following tips and workout.

    Date Added: Jun 10, 2009

  • Getting Hardcore With MsFitness: Episode 10 - Home Triceps And Abs Workout!

    By: Fern Assard

    Learn how Fern went from a 'skinny fat' mom of 4 to fitness freak and figure competitor. Episode #10: Home Triceps and Abs Workout - check out these simple exercises that you can do at home - you don't need to go to a gym!

    Date Added: May 7, 2009

  • Get Up And Go With JNL: Episode 7 - Triceps Training!

    By: Jennifer Nicole Lee

    In this seventh episode, Jennifer Nicole Lee explains how to craft beautiful feminine triceps, and takes you into her kitchen to share her tasty and healthy banana split protein recipe!

    Date Added: May 5, 2009

  • Train Insane With Kane, Episode #15 - Intensive Triceps And Biceps Workout!

    By: Kane Sumabat

    In Kane's fifteenth video episode, Kane and his training partner perform a grueling workout consisting solely of non-stop triceps and biceps exercises - ouch!

    Date Added: Apr 10, 2009

  • Titanic Triceps In 5 Simple Steps - Progress Has Never Been So Good!

    By: Steve Halvorson

    Underdeveloped triceps can ruin the look of someone's 'guns' and can halt progress. Don't be like everyone else who gets caught in that trap. Instead, follow these 5 simple steps to build your own titanic triceps!

    Date Added: Feb 9, 2009

  • Scivation 666 Training, Episode #4 - Triceps Day #2!

    By: Marc Lobliner

    This experimental training system is harder than H-E-double-toothpicks, so give it a shot: the all-new 666 Training is tempting... Join Marc and Derek for some more intense triceps training in episode #4!

    Date Added: Feb 2, 2009

  • Scivation 666 Training, Episode #2 - Triceps Day!

    By: Marc Lobliner

    Check out this brand new intense training series from the guys over at Scivation, Mark Lobliner and Derek Charlebois. This experimental training system is harder than H-E-double-toothpicks, so give it a shot: the all-new 666 Training is tempting...

    Date Added: Jan 5, 2009

  • The Alex Show, Episode #2 - Triceps Workout.

    By: Alex Stewart

    In his second video show episode, natural bodybuilder Alex Stewart performs a serious triceps workout, performing and providing commentary on exercises to increase arm strength and thickness, naturally!

    Date Added: Sep 9, 2008

  • Build Huge Delts And Massive Horseshoe Tris, Just Like Gustavo!

    By: MuscleTech

    Take one look at Gustavo and you'll see why his jaw-dropping delt and tricep development stands out! Gustavo Badell reveals his delt and tricep-blasting program. You too can build massive shoulders and tris with the following workout!

    Date Added: Apr 3, 2008

  • Tri-Phase Training, Part 4 - Volume: Arm Day, Day 4.

    By: Marc Lobliner

    In this fourth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Volume Training, doing an Arm Day volume workout on Day Four!

    Date Added: Mar 5, 2008

  • New Year's Resolution: Mass Building - Triceps (Part Five)!

    By: Richard Choueiri

    Is your New Year's resolution aimed towards gaining overall mass, especially in the triceps? Learn and use the most effective methods by utilizing the following triceps anatomy descriptions, exercises, and workout plan!

    Date Added: Dec 14, 2007

  • Triceps Building 101 - Introduction!

    By: Matt Weik

    Everyone is guaranteed an 'A' as long as you can sit through the course and pay attention... Unlock tricep growth potential with the following details: triceps anatomy, exercises, workouts, and more. Check it out!

    Date Added: Nov 26, 2007

  • Training For Triumphant Triceps: Sample Exercises!

    By: Jeffrey Kippel & Mindy Blackstien - WNSO/FAME

    Considering the triceps muscle comprises a full two-thirds of an arm's mass, it is highly deserving of special attention. Try out the following detailed tricep exercises to build huge triceps!

    Date Added: Oct 19, 2007

  • LiftRite Video Guide: Episode #12 - Triceps Training!

    By: Jim Britain

    If you want shirt splitting guns then you definately need to focus on fully developing all three heads of the triceps brachii! Check it out...

    Date Added: Aug 15, 2007

  • The Best Triceps And Forearms On The Forum!

    By: Matt Weik

    Another great week of the best muscle on the forums - This week we introduce some of best tricep and forearm pics on the internet. Check them out right here!

    Date Added: Dec 20, 2006

  • Episode 45: Milos Trains Mona Krause.

    By: The Fit Show

    Milos Sarcev is back with a new Fit Show Hardcore. Milos trains 50-year-old competitor Mona Krause during a 1,000+ rep hardcore tricep workout.

    Date Added: Nov 30, 2006

  • Building Huge Arms Super Feature: Triceps.

    By: Contributing Writer

    Arms Super Feature - Triceps: Anything and everything you will ever need to know about putting on a great gun show!

    Date Added: Jun 28, 2006

  • 19-Inch Arms! Part 1: Triceps!


    What we found turned our uphill battle into a successful mountain climb: a 19 1/4-inch arm measurement after a few key exercise tweaks... This part is going to cover the triceps. Read on for more.

    Date Added: Mar 28, 2006

  • 10 Steps To Freaky Arms!

    By: Matt Danielsson

    Here are 10 concrete steps you can take to get the most out of your arm training. These steps include both training and secondary issues, all of which are critical to bodybuilding success. Learn more...

    Date Added: Mar 2, 2006

  • Titanic Triceps: Add Serious Size To Your Arms!

    By: MuscleTech

    Every bodybuilder wants huge guns. Let's face it - what good is a bodybuilder with small arms? The secret to beating out the competition is on the other side of your arm. Check this out right here.

    Date Added: Jul 25, 2005

  • This Week's Exercise : Triceps Extensions - Part 2.

    By: Charles Ridgely

    We'll be taking a look at variations of triceps extensions that you can perform using dumbbells, as well as one-arm exercises that you can perform on pulley-machines.

    Date Added: Mar 7, 2005

  • Exercise Of The Week : Triceps Extensions.

    By: Charles Ridgely

    Considering that the triceps make up about two-thirds of your arm size, it makes sense that training your triceps is just as important as training your biceps. This week we look at isolation-exercises that you can use to train your triceps.

    Date Added: Feb 28, 2005

  • Workout Routine For Killer Triceps!

    By: Jim Brewster

    When you think of big arms, what do you think of? I bet most of you would answer biceps. Find out what exercises work for building huge arms!

    Date Added: Apr 2, 2004

  • Tri'd & True: Your Journey To Dubs...

    By: Mike Hajoway

    To create a symmetrical and champion like set of guns, one must train his or her triceps to their utmost potential. In the following article, I will present an array of tricep developing exercises that will help your tricep training variation and execution.

    Date Added: Dec 30, 2003

  • For Babyboomers - Triceps Of The Gods!

    By: Babyboomers

    I don't know what caused this sickness, but for some reason I caught the triceps disease. I became obsessed with developing great triceps. Find out how to sculpt your triceps like those of the 60's and 70's with Richard Baldwin!

    Date Added: Oct 14, 2003

  • Banging Triceps For A Bigger Bench!

    By: Curtis Schultz

    I wondered what was the main factor in increasing the pro's bench press maxes? The answer is triceps strength. Learn how to build yours with these full exercise guides which include chains, boards, and bands!

    Date Added: Oct 7, 2003

  • Insane Tricep Training!

    By: AnimalPak

    One of the many mistakes beginners make is focusing too much like a bodybuilder on one group of muscles engaged with a particular lift (the bench = pecs, squats = quads, etc.). The following routine is meant for putting the strength in the triceps through the roof, but it will definitely add some major ungodly mass to them arms.

    Date Added: Aug 28, 2003

  • The Ultimate Arms: Pro Training Secrets!

    By: Reform Mag

    If you want fabulous arms you have to combine proper training techniques and a healthy diet. It is that simple. Learn the tricep and bicep exercises, diet tips, and much more here! Written by Colette Nelson.

    Date Added: Jun 27, 2003

  • Lock & Load: Training Your Arms!

    By: AnimalPak

    The only way to get big guns is to train your balls off. But training your balls off doesn't mean pounding the hell out of them every day either. It takes a brain, proper nutrition, adequate rest, food, and a couple of large, animal-sized balls.

    Date Added: May 6, 2003

  • Troglodyte Triceps!

    By: Clayton South

    Your triceps take up 66% of your arm, so, if you want guns, pipes, pythons, cannons and arms like a cave dweller, instead of flabby lifeless peashooters, give this tricep program a TRI!

    Date Added: May 2, 2003

  • Superman Arms: Supersets For Super Guns!

    By: Ben Black

    If you wanna build huge arms, you need the arm-blasting routine worthy of a man of steel. The Superman Arms routine is just that. No B.S, no nonsense, and no sissy exercises. Just hardcore, old school movements designed to pack on mass in a hurry.

    Date Added: Apr 24, 2003

  • Add 1 Inch To Your Arms In 3 Workouts

    By: Pete Sisco

    Every guy wants bigger arms! There really is no bodypart that says "big and powerful" as clearly and obviously as a big pair of python arms. Follow this workout to gain an inch in 3 workouts!

    Date Added: Dec 6, 2002

  • Mass From the Past: Dave Draper's Secrets for Absolute Arm Development

    By: Dave Draper

    His phenomenal biceps, triceps and forearm development ranks among the greatest of all time - featuring mass, shape and cuts, as well as total symmetry of the upper and lower arms.

    Date Added: Oct 17, 2002

  • Loaded Guns

    By: Layne Norton

    When I first started training my arms were only 12". Now they measure in at just a shade less than 18". For an all-natural 20-year-old bodybuilder I'd say that's not too bad. So how did I build them you ask? Well it's really a bit strange...Read how Layne did it and check out his two arm routines.

    Date Added: May 31, 2002

  • Unleashing the Three-Headed Monster

    By: David Knowles

    For all you guys that want huge arms, take this into consideration before you get caught up in only doing curls. Your triceps make up two-thirds of your upper arm.

    Date Added: May 1, 2002

  • Are You Heavily Armed?

    By: Ken Bragg

    Getting massive arms, what many bodybuilders aspire to achieve. Not only bodybuilders, but just about anyone who is into physical fitness would love to have huge, muscular arms that denote power and strength.

    Date Added: Apr 16, 2002

  • How to Grow Tree Trunks for Arms

    By: Andy Stevensen

    Everybody wants big arms. That's not a bad thing, but it can be if you end up overtraining them. Manfred Hoeberl (had world's biggest arms at 25.5''), through trial and error discovered he could get massive gains from one good hard workout every week.

    Date Added: Apr 2, 2002

  • Chest And Triceps Advanced Training Tips

    By: Alton Hare

    After a while on my first chest/tris routine you should have built your bench up to a level that your happy with, while adding two or three inches to your chest.

    Date Added: Apr 1, 2002

  • Tried and True

    By: Joe Corleone

    Ok this is no ordinary article on how to build dense muscular triceps-- after this little plan you will refer to your triceps as triceretops!

    Date Added: Mar 7, 2002

  • The Horse Shoe Muscle!

    By: Derek Charlebois

    There is nothing cooler than having a triceps that looks like a horse shoe. This shape is possible because the triceps is made of three heads.

    Date Added: Mar 7, 2002

  • Ten Tips to Huge Horse Shoes

    By: James Sadek

    Getting the most out of your efforts require you to use a full range of motion on exercises that stretch your triceps such as dips.

    Date Added: Mar 7, 2002

  • Upper Body Training

    By: Michael Pope

    This article is based on the upper body training, and can be used with the lower body workout. Basically once again the important things like stretching off and sticking to a diet will be needed.

    Date Added: Mar 7, 2002

  • Be A Freak

    By: Jason Bennett

    My last article I was giving an overview of what is going on with me in my realm of lifting, nutrition and preparation for summer. This article I am going to focus on what I am doing in the gym...being a freak that's what.

    Date Added: Dec 23, 2001

  • Training Arms Synergistically

    By: Big Cat

    I wasn't going to include this chapter in this short version of the I.C.E. system at first because it didn't seem like an absolutely necessary part of the system to ensure growth in the area. On the other hand it does provide several benefits and it is a practice gaining a lot of popularity.

    Date Added: Dec 21, 2001

  • Pump Up Your Arms!

    By: Curtis Dennis Jr.

    Everybody gets into the gym for several reasons, one to increase their bench, two, to get as big as Greg Kovacs, and there are many who are in the gym for the last reason, to get big arms like Mat Duvall. And who doesn't?

    Date Added: Dec 21, 2001

  • Triceps Training

    By: Big Cat

    Many people consider the biceps the what-all of arm training. When someone asks you to flex your arms nobody will give them a triceps shot.

    Date Added: Dec 21, 2001

  • Training the Triceps

    By: Big J

    The triceps are one of the most noticeable muscles on any bodybuilder, and considering that they make up the majority of your upper arm, getting big triceps should be the goal of any potential bodybuilder.

    Date Added: Dec 21, 2001

  • Champion Arm Development!

    By: Contributing Writer

    To maximize arm development, the biceps, triceps and forearms must be equally and evenly developed in proportion to the surrounding muscle groups: the deltoids, pecs, lats, and traps.

    Date Added: Dec 21, 2001

  • Building Triceps Like a "Genetic Freak"

    By: Phano Som

    Have you ever known a person with a bodypart which sticks out above the rest? I'm sure there is that one guy at your gym who just seems to have a specific bodypart which is better than everything else.

    Date Added: Dec 21, 2001

  • Anatomy And Exercises Main Page

    By: Contributing Writer

    Learn about the different muscles of the body and what exercises work them. Find out how to do them with our full guides!

    Date Added: Jan 5, 2001