Placing your thumb on the same side of the bar as your fingers increases peak contraction ... The bicep squeeze is ...

If you're more advanced, Samuel says that you can build out a routine that's composed of six or seven exercises total: three to four moves targeting the back muscles, two hitting the biceps ...

This week, we asked how to build impressively strong arms ... “If you’re looking to get more defined biceps and triceps, which are the main muscles in our arms, you can do isolating ...