STANDING BICEPS CURL
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.
Stand with soft knees and your feet positioned shoulder-width apart. Hold the dumbbells slightly out in front of you, using an underhand grip.
Keeping your shoulders back and your wrists straight, pull the dumbbells up toward your chest ...