When it comes to biceps training, curls are the way to go, and there are plenty of variations to choose from. Most involve using a barbell or dumbbells, and cable curls are pretty popular, too.

The behind-the-back barbell wrist curl is an exercise which works the forearms and builds grip strength effectively. Now, many people choose to avoid direct forearm work but if you want maximum ...

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So how do you do a waiter curl? Hold a single dumbbell with both palms under the plate. Allow the dumbbell to rest on your palms, and avoid gripping with your fingers. Starting wi ...

Start with light weights and do 3 sets of 10-12 repetitions. The barbell curl is a classic exercise for building biceps. Hold a barbell with both hands, palms facing up, and your arms fully extended.

4. If you want an even greater challenge, try doing dips while you're cycling. Standing Barbell Curl 1. Stand holding a barbell with an underhand grip, hands shoulder-width apart, at arm's length ...