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

Barbell curls: Hold a barbell in both hands, and curl it upward. ... Curls are the classic gym bro exercise, and a bicep flex is the most iconic way to, literally, flex on someone.

Are you stuck in a biceps training rut? Frustrating, right? Reignite your progress with these secret old-school arm-building ...

Extend the left arm straight up to the ceiling and hold the position for 15-20 seconds before coming through plank and switching sides. Perform 5 reps to each side. Isometric bicep curl.

Top 10 Bicep Exercises for Ultimate Muscle Gain. Variety is essential for muscle growth, and building bigger, stronger biceps is no exception. Incorporating a mix of exercises that target both the ...

To achieve that well-defined look, many turn to arm-based isolation exercises, hoping they're the golden ticket to big bicep glory. There are two such contenders in this muscle-building showdown.

Dumbbell bicep curls are one of the best exercises to build bicep muscles. Hold a dumbbell in each hand with your arms down by your sides and palms facing forward.