Why: The basic, tried-and-true biceps curl is the first step to big biceps. You'll start working elbow flexion, the basic ...

Barbell exercises for arms are highly effective when it comes to toning your upper body. This is due to their ability to target specific muscle groups with progressive overload.

Bend at the elbows, slowly bringing up the dumbbells towards your shoulders. Keep the elbows locked in at your sides and lower back down slowly until your arms are almost fully extended.

Transform your upper arms with the Barbell Reverse Grip Skullcrusher! Target your triceps effectively, perfect your technique ...

To execute the snatch, the lifter takes a bent-over position behind the barbell with both arms spread wide, grasping the bar palm-down. The lifter then uses power and balance to whip the bar overhead ...

Keep upper arms still, then press dumbbells back to straighten arms, squeezing triceps. Reverse movement to return to start with control. That's 1 rep. Complete 8 to 10 reps. Why it rocks ...