Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad). Allow your arms to hang at that perpendicular angle, keeping your elbows back ...

FOR MOST GUYS, biceps training is pretty straightforward. Including even a single isolation exercise into a balanced strength routine once or twice a week will help you build the strength and flex ...

The secret to big arms? It relies on many factors: genetic makeup, workout frequency and more. These elements determine the time it takes to get big biceps.

These biceps exercises will help you build muscle and get bigger arms. Here are the best biceps-building moves to add your workouts, plus bicep training tips.© South_agency - Getty Images ...