But, aside from the aesthetics, strong biceps are essential for helping us with everyday tasks, from lifting to carrying. The bicep curl and hammer curl ... a cable machine, resistance bands ...

Sit on a flat bench, holding a dumbbell in one hand with your elbow resting on the inside of your thigh. Keep your upper body ...

You can also perform the exercise using a cable machine ... rear delts and of course the biceps and forearms. Kettlebell ...

Not only is it incredibly effective, hitting the biceps brachii muscles (the long and short head of the biceps), to improve their roundness and strength ... dumbbell curls, the hammer curl ...

STRENGTH TRAINING CAN become monotonous, especially once you've been lifting for a long time. Rep after rep of the same few ...

STRENGTH TRAINING CAN become monotonous, especially once you've been lifting for a long time. Rep after rep of the same few exercises can get boring—and when it does, sometimes exercisers can ...