You don’t need a gym to build muscle. These unique bicep and back workouts use minimal or no equipment to help you grow ...

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Place one arm on a preacher curl bench with your armpit resting at the top edge. Hold a dumbbell in your hand with your palm ...

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Squeezing your shoulder blades and driving your lower body into the ground, begin curling the handles in a slow and controlled manner—as you would any other preacher curl. Focus on rotating both ...

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." TO MAKE THE arm muscle gains you want, you'll need to be intentional. Following a balanced workout split ...

Are bicep curls alone enough to pump up your upper arms? Photo: Getty Images Strong and defined arms are not only eye-catching but also offer several advantages in everyday life. With more strength, ...

Begin seated on the preacher-curl bench, with your chest and arms in contact with the arm pad. With an underhand grip and your arms straight, keep your elbows in place as you curl the bar upwards.