Arms

Forearms are one of the most neglected muscle groups in training — yet they’re involved in almost every upper body exercise you do. Train them too rarely and you limit your grip strength and overall gains; train them too often and you risk overtraining. Here’s the evidence-based guide to getting forearm training frequency exactly right.

If your biceps are giving out before you’ve even finished your sets, it’s rarely just a strength issue — it’s usually a sign that something in your training, recovery, or nutrition needs attention. Overtraining is the most common culprit, but technique and progressive overload matter just as much. Here’s what’s actually going wrong and how to correct it.

Unlike larger muscle groups, forearms recover quickly and are built for frequent use — which makes daily training more viable than you might think. But there are still risks if you get it wrong. Here’s everything you need to know about daily forearm training, including a full week programme to get you started.

If tricep extensions are sending pain straight to your elbow, something is off — and pushing through it will only make things worse. Tight tricep and forearm muscles, poor warm-up, and technique errors are the most common culprits. Here’s what’s actually causing your elbow pain and the practical fixes to train pain-free.

Few exercises divide opinion like the bicep curl — some swear by it, others call it a vanity move with better alternatives. The truth sits somewhere in the middle and depends entirely on what you’re training for. Here’s a balanced breakdown of whether curls deserve a place in your programme or whether your time is better spent elsewhere.

Forearm pain during curls is one of those issues that sneaks up on you — often the result of poor wrist positioning, overuse, or going too heavy too soon. Left unaddressed, it can become a persistent problem that affects your whole upper body training. Here’s exactly why it happens and how to fix it so you can get back to training without the discomfort.

If your biceps give out faster than everything else in your upper body training, you’re not imagining it — and it’s not necessarily a sign of weakness. The biceps are a small muscle group with a demanding workload, and several training and lifestyle factors can accelerate fatigue. Here’s the full breakdown of why it happens and how to address it.

Doing bicep curls against a wall is a simple technique tweak that can make a real difference — especially if you tend to swing or use momentum when you lift. By eliminating body movement, the wall forces your biceps to do all the work. But is it actually better? Here’s an honest comparison of wall curls versus standing and seated variations, and when each makes sense.

Tricep extensions should be a tricep exercise — so if your shoulders are doing the work, something in your form or mobility is off. Leaning forward, rolling the shoulders, lifting too heavy, and poor shoulder mobility are the most common culprits. Here’s the full breakdown of why your shoulders are getting involved and how to keep the focus where it belongs.

Triceps make up roughly two-thirds of your upper arm — so skipping them is a bigger deal than most people realise. While they do get some work in compound pressing movements, that’s rarely enough for balanced development and optimal pushing strength. Here’s the case for keeping triceps in your programme and exactly what you risk by leaving them out.