Since we use our biceps for everyday activities, like picking up bags of groceries, we may think of the move as a no-brainer ...

Let sports scientist Ross Edgely teach you how to pack muscle on your biceps, forearms and shoulders by mastering bicep curls ...

Curl the dumbbell toward your shoulder, squeezing your bicep at the top ... your feet flat on the floor and hold a barbell ...

Using just a pair of dumbbells (we favor the best adjustable dumbbells as you can change the weight in seconds without having ...

Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.

Curl the weights up with palms facing forward, then rotate your wrists to lower them with palms down. This trains your grip while also hitting arm muscles ... ll lower the dumbbell behind your ...

Curl the weights up with palms facing forward, then rotate your wrists to lower them with palms down. This trains your grip while also hitting arm muscles ... ll lower the dumbbell behind your ...

This workout simplifies it all and consists of five classic dumbbell exercises that'll help you achieve gains in your back, biceps and triceps ... row Dumbbell hammer curls Dumbbell pull-overs ...

The combination of bicep curls, shoulder presses, and rows all worked my biceps and shoulders. I started off using my 10lb dumbbells for these exercises, and completed a drop set, switching to a ...

like bicep curls, dumbbell shrugs and underhand back row — all of which will help to hit the muscles in your posterior chain. There are many benefits of building a stronger upper body.