Hold a hammer or stick vertically in one hand with your elbow at a 90-degree angle by your side. Rotate your forearm to bring ...

Repeat with the other arm. Why: This isolates the arm flexors and hits the lateral head of the biceps for peak performance (and appearance). How to: Hold a dumbbell in each hand at your side with ...

The arm flexors, such as the anterior deltoid muscle, are also activated. A bicep curl is best done using dumbbells or a ...