Sets and reps: 4 sets of 10-12 reps. 3. Hammer Curl with Dumbbells Muscle worked: Brachioradialis (outer part of the arm) and biceps. How to do it: Hold a dumbbell in each hand with palms facing ...

but the biceps muscle is at the inner portion of the upper arm, whereas the tricep muscles are located at the outer portion of the arm. Arm workouts, in general, are foundational as we age to help ...