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 ...

When it comes to building strength and size ... stand in the middle of the two machines with your arms extended Exhale and curl your forearms towards your biceps and hold here for a second Inhale ...

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 still and your core engaged—no swinging! Slowly curl the dumbbell toward ...