A 10-minute bicep workout is all you need to give your arms the attention they deserve. With a short period of focused effort, you can start building muscle and strength, setting the foundation for ...

and rest it on top of your thighs Make sure your hands are about shoulder-width apart Bend at the elbows and curl the bar up as close as you can get it to you shoulders, squeezing the biceps in ...

The biceps are crucial for arm strength and flexibility ... Bend your arms at the elbows and curl the bar up as far as your ...