A trainer explains how to build your biceps and breaks down his five best strength workouts for sleeve-busting biceps.

then the traditional single-arm dumbbell row is one of the best exercises you can do. But, have you heard of Kroc rows? It’s a variation of the dumbbell row that targets exactly the same muscles— ...

It’s a variation of the dumbbell row that targets exactly the same muscles— upper back, biceps, and forearms ... means more strength and muscle. The exercise was named after American ...

Dumbbell exercises can target specific muscle groups ... hanging by your sides and hold a dumbbell in each hand. Perform a bicep curl bringing the weights up to your shoulders.

Remember, every six workouts (give or take ... each hand at your side with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders alternately, twisting your palms ...

Lower slowly to the start. This workout is all about building tall, defined biceps peaks that make a statement. What you need: Access to a cable machine, dumbbells, and an incline bench.

Sure, the bicep might be what creates that bulge ... Plus, it can give your athletic performance a boost too. Even lower-body exercises, like dumbbell lunges, require strong arms and a good ...

This article outlines five essential dumbbell exercises for beginners, focusing on their benefits for improving muscle ...

Hold a dumbbell in each hand with arms at your sides, palms facing forward. Curl the dumbbells up towards your shoulders, then lower them slowly. This exercise will help strengthen the biceps and ...

Keep the momentum going vertically as aggressively as possible by starting to pull the dumbbell upwards. Keep it close to ...