Keeping your elbows hugged into your your sides, pull both arms up toward your shoulders into the bicep curl and release.

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This metric is a reliable measure of overall upper-arm size and muscle mass. The Average Male Bicep Size According to Age Here’s how the averages break down: ...

Old-School: Workout #1 1.1 Barbell curls Barbell curls are a pure size builder and by barbell curls, we mean using a standard 45lb bar in addition to whatever weight you add on. Back in the day, this ...

Pull the weights up toward your shoulders and chest, like you would for a bicep curl, stopping when they are parallel to the floor. Lower them down to the starting position. Repeat 10 times.

Hold a set of dumbbells and hinge at the hips until your torso is parallel to the ground. With a slight bend in the elbows, ...

How to do it: Attach an EZ bar handle to a low pulley machine. Hold the handle with an underhand grip – wide or narrow as preferred. Stand with your feet about shoulder-width apart, core braced, and ...