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

By keeping your reps clean, you'll isolate your biceps which ... How to: Begin seated on the preacher-curl bench with your chest and arms in contact with the arm pad. With an underhand grip ...

Rest your upper arm on a preacher bench with palms facing up. Curl the weight toward your shoulder ... resistance training program with sets and reps. Lucy Miller is a journalist, Level 3 Personal ...