New Research Shows the Curl Is King for Bigger Biceps – and Why Compound Lifts Alone Won't Cut It

After 8 weeks of training, the curls led to muscle growth of roughly 5% in the upper biceps and 11% in the lower biceps. The ...

30 minutes, 1 pair of dumbbells, and a serious back and biceps burn

This routine from trainer James Stirling is designed to be tough from start to finish, pushing your back and arms harder than ...