TARGETS /// biceps (primary); forearms (secondary)

EQUIPMENT /// dumbbells

A well-chiseled arm has strong curves, from shoulder to forearm, and this time-tested classic does the trick. Strong biceps can help with overall strength, especially when it comes to pull-downs and chin-ups.

[1]Stand with soft knees and your feet positioned shoulder-width apart. Hold the dumbbells slightly out in front of you, using an underhand grip.

[2]Keeping your shoulders back and your wrists straight, pull the dumbbells up toward your chest ...

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