Form follows function with this high-intensity biceps- and triceps-focused routine, designed by LA-based online trainer and computer programmer Kelly Von Schleis.

At home, the gym or the park, you can define and improve your biceps and triceps fast with this 20-minute routine.

Sculpt your biceps and triceps in just 20 minutes with this superset workout.

Shape your shoulders, back, chest and arms more effectively with this simple training trick.

Develop better pecs from every angle with this easy and effective training technique.

Punch out your weak points and build power and quickness throughout your chest, shoulders, back and arms with this MMA- and boxing-inspired workout.

Want strong, defined arms? Master these curl variations and watch them transform.

This hard-hitting session will increase your endurance and agility while delivering some new muscle and definition to your back, shoulders and arms.

Spice up your triceps routine with these 8 exercises.

Repetitive elbow flexion and extension can wreak havoc on your joints. These exercises take the pressure off your elbows — and put it on your muscles.

These two workouts will get you great arms.

Tricky triceps, meet your match: This simple 20-minute routine for amazing arms.

Candice Keene shares her secret to terrific triceps.

Use one or both of these biceps exercises to build a strong, buff set of pipes — just in time for tank-top season.

Hit your biceps from all angles with these three cable moves.

Sculpt killer bi’s and tri’s with this six-move regimen.

These six classic exercises will help you get your arms tank top ready.

Drop and give us four fresh ways to push the ground away.

Skip the old-school wrist curls and use these two moves for bigger lifts and a more balanced physique.

Tone up and build confidence with these four simple yet powerful arm exercises.

Up your upper-body game with this killer arm and core routine.

Use this triceps-targeting move to change things up while also protecting your skull from possible crushing!

Try antagonistic supersets and add a little spice to your upper-body workouts.

Do this speedy, effective workout and get ready to show off your sleek sculpted arms!

If your triceps are lagging, it’s time to get down and dirty with giant sets.

If stunning arms are your goal, this routine’s got you covered.

Try these three supine moves for terrific triceps

Hit your biceps hard and heavy with this barbell-only workout.

This time-efficient arm workout will help you develop strong, shapely arms.

Superset your bi’s and tri’s with this workout.

Master the pull-up to to build upper-body strength.

This twice-a-week program is for women who want a more defined upper body.

Come summer, your bis and tris will be on display in tons of tiny tanks and tees. Boost your arms now with this no-fail plan.

Build definition and strength in your biceps and triceps in only four weeks.

Build muscle and burn fat with this fast-paced and challenging superset workout for your upper body.

Want arms that command attention? Ditch your straight-set routine and get on this upper body workout with drop sets.

Sexier triceps are only four moves away.

Ditch lengthy upper-body workouts and gain dazzling results with this giant sets program.

Hit your biceps with the dumbbell concentration curl and you'll be saying hello to fabulous arms in no time.

Take your upper body to the next level. Ditch your regular straight-set routine and gain sexy arms with drop sets.

Shapely biceps aren't just for guys anymore. Build yours with the dumbbell hammer curl.

Train your triceps with this easy resistance band move. Working these muscles will give you more strength to lift and carry your baby!