A trainer explains the benefits of arm training and outlines the best arm workouts to achieve sculpted biceps and triceps.

Beginners can do empty barbell curls, which are bicep curls without any weights on the bars. A short bar can range from 15 to ...

How to: Grab a barbell with a shoulder-width grip and let it hang in front of your thighs. Brace your core as you curl the bar up to your chest, keeping your elbows pinned to your waist.