Stop wasting your time on ineffective arm exercises. We reveal six essential moves for sculpting bigger, stronger biceps and ...

Another common mistake among beginners looking to make gains is to massively overload the barbell or pick up stupidly heavy dumbbells and crank out curl after curl with poor form. This is pointles ...

Lower the weight back down with control. Why: Swapping for a barbell will change your curl more than you might expect. Your hands are in a fixed position on the bar, making supination even more ...