If you’re training at a full gym with lots of equipment, you may see a rack full of weights that resemble barbells, except they’re shorter with several bends in the middle. This is called a curl bar — ...

If you want big biceps and arms, do curls. If you want bigger biceps and arms, do different kinds of curls. Variations as simple as a change in wrist position or source of resistance allow you to ...

Stand with your feet about shoulder width apart holding the weights with your hands in a pronated (overhand) position. Squeeze your glutes, abs, and shoulder blades to create tension. Lift the weight ...

TO MAKE THE arm muscle gains you want, you'll need to be intentional. Following a balanced workout split will put you in a good position for growth—but if you really want to maximize your biceps ...