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

Lower the dumbbells slowly. Hammer curls help add thickness to your arms and improve grip strength. Try 3 sets of 10-12 reps. Concentration curls focus on isolating the bicep muscle for better growth.

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

Solution: Add some direct hamstring exercises to the program, e.g., leg curls and Romanian deadlifts ... Solution: Balance the chin-ups with some seated cable, bent-over, single-arm dumbbell, or T-bar ...