Obtaining a rounded, peaking biceps muscle is what many weightlifters and bodybuilders strive for, but often struggle to achieve. Including the 7-7-7 biceps exercise -- commonly referred to as 21s -- in your workout program can help shape and develop your entire biceps area.

The biceps and the triceps are two major muscles in your arms. The biceps are the large muscles in the front of your upper arm, while the triceps are those at the back. Because both these muscles are in the arms, it's convenient and practical to work them out on the same day.

The pullup exercise requires you to simultaneously use the muscles of your back and biceps to elevate your body so that your chin is above the height of a suspended bar. You can tailor your hand position and movement for the pullup exercise so that your biceps are the primary focus of the lift.

Whether you are looking to build lean, strong arms or just feel more confident in a tank top, you must have the proper diet and exercise program. While spot reducing, or losing fat from one area, is impossible, it is possible to lose fat from your entire body, including your arms.

Exercises targeting the non-dominant hand do more than retrain the hand – they also retrain the brain. Forcing the non-dominant hand to perform an unfamiliar task requires the brain to map new neural pathways. These new pathways rejuvenate the non-dominant hemisphere controlling the hand and rejuvenate the brain.

Creating symmetry in the body is one of the most crucial aspects of competitive bodybuilding. Unfortunately, this can be quite a challenge because your dominant arm tends to be stronger and more developed than your non-dominant arm.

The GyroBall, which is one particular type of powerball, is a piece of exercise equipment in the shape of a small ball that can be used to strengthen muscles in your upper body. Inside the ball is a rotor that spins and thus provides resistance that challenges the muscles.

Biceps are the muscles on the front of your upper arm -- they are considered the "show" muscles. If asked to flex your muscles, you are likely to intuitively flex your biceps. No standards exist in the fitness world for how big your biceps should be. Having "big"

An ulnar osteotomy, a medical procedure that shortens, lengthens or realigns the ulna bone in your forearm, can be undertaken because of a fracture, arthritis, or general wear-and-tear on the cartilage and tissues in your wrist or elbow joints.

Dip bars are ideal for performing dip exercises for your triceps, but with a little creativity, you can use dip bars to work your entire upper body, including your abs. The bars provide a sturdy base to work from, allowing you to do variations of exercises.

Pull-ups are done by lifting your body up to a bar and lowering yourself back down. This bodyweight exercise is used in military training protocols and they are not one of the simplest exercises to perform. Along with the intense nature of this exercise, comes a number of benefits.

Finger-strengthening exercises help with everything from preventing sports injuries to easing of arthritis pain. Guitar players and rock climbers need to develop strong fingers as do typists who are trying to avoid carpal tunnel syndrome.