YOUR ARM WORKOUTS are, more than likely, focused on two very important muscles: the biceps and triceps. These big muscles take up the front and rear of your upper arms, respectively. They're notable ...

Grip a bar in your hand. Hold it tight. Twist the bar back and forth, left to right, over and over. Repeat for three sets with each arm for about 40 seconds.

When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit: Getty Images Building bowling ball biceps and a Hercules chest may be at the top of your ...