Why: The basic, tried-and-true biceps curl is the first step to big biceps. You'll start working elbow flexion, the basic ...

If you wanted to show off how strong you were, you would probably flex your biceps—those ... a pair of dumbbells in hands, and bend elbows so they're 90 degrees. Without moving upper arms ...

Even pull-ups require a bar, or rings: it's tough to get any kind of bicep work in without the proper equipment ... it can be made more difficult by lowering your arm's position on the doorframe, or ...

Sit on an incline bench with a dumbbell in each hand, letting your arms hang straight down. Curl the weights toward your shoulders, squeezing your biceps at the top. Why? This isolation exercise ...

Without moving your upper arms or ... As above, these are a great exercise for the biceps, but the slight change in hand position helps target the forearm, wrist, and grip strength too.

Curls are the classic gym bro exercise, and a bicep flex ... That means the bicep not only bends your elbow, it also ...

Stand upright with your arms by your side and a dumbbell in each hand. The handles of the two dumbbells should remain parallel throughout this exercise (this is called a neutral grip). Keeping your ...

Fitness enthusiasts, on the other hand, are shocked to learn their ... The novelty nightmare: According to local biceps, trying new exercises without proper preparation is like asking a couch ...

How to: Hold a dumbbell in each hand at your side with palms facing each other. Use your bicep ... without locking your elbows. Why: Don't be scared of the name, this is one of the arm exercises ...

Dumbbells should be held with the palms facing your body. Keeping your elbows close to your torso, curl the weights up. This workout strengthens the forearms and biceps. Hold a pull-up bar with your ...

If there’s an exercise that dominates the gym floor when it comes to building bulging biceps, it’s the bicep curl and, rightly so. Not only is it incredibly effective, hitting the biceps ...