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.

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.

1. Supinated Biceps Curl. How to: Hold a pair of dumbbells at sides, palms facing forward, and keep back straight and chest up. Without moving upper arms, bend elbows and curl the weights toward ...

3. Isometric Biceps Hold. How to: Hold a pair of dumbbells at sides, palms facing forward, and keep back straight and chest up. Without moving upper arms, bend elbows and curl the weights until ...

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.

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 ...

Step 3: Hold your arm over your head for five seconds, then lower it back to your side. You can repeat this ten times per set, and complete three sets per day. Biceps Curls.

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.