Rest your right elbow on the inside of your right knee, and hold a dumbbell in the same hand with your palm facing up. Using ...

If your goal is to purely beef up your biceps, then you can’t go wrong with the bicep curl. “It’s the most effective isolation move if you want ‘rounded’ or ‘peaked’ biceps," says Steve.

Hold the dumbbells with a neutral grip, palms facing each other and curl them up. This move not only works your biceps but also targets the brachialis muscle to give your arms a thicker look.

Arm strengthening exercises can prevent muscle loss and decrease the risk of injuries in later life - here what the experts ...

You don't have to stick to the same standard curl every time you tackle arm day. This workout will pump up your biceps, plus your lats, core, and more.