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

Some exercises are designed to target a certain part of the body. They can also be so specialized that they are specific to a muscle or muscle group, and spider curls are a great example.

Hold a light dumbbell and slowly curl your wrist upwards and then lower it back down. Do three sets of 12 repetitions on each ...

On this split plan, you rotate pushing movements, pulling movements and leg movements with a rest day after completing all three. Pushing movements isolate your chest and triceps, while pulling ...

Welcome to Start TODAY. Sign up for our free Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram! Everybody’s done a bicep curl — it’s one of ...

Wrist curls isolate the forearm muscles, which are essential for hammer grip strength. Sit on a bench with a dumbbell or ...

If there’s an exercise that dominates the gym floor when it comes to building bulging biceps, it’s the bicep curl and, rightly so. Not only is it incredibly effective, hitting the biceps ...

It also helps improve your posture, which can reduce back and neck pain, especially if you spend a lot of time sitting.

Hammer curls are a variation on traditional, supinated bicep curls and while the two exercises complement each other, they also target different parts of the arm. When you’re doing a hammer curl ...

Regardless of your age, goals or fitness level, strength training is one of the most beneficial types of exercise you can do. It helps you build and tone muscles, improve bone density, increase ...