Of any calisthenics exercise, pull-ups are the most difficult to perform and see improvements without significant time and ...

The biceps are crucial for arm strength and flexibility ... Bend your arms at the elbows and curl the bar up as far as your elbows will go. Carefully lower the bar back down to the starting ...

Cable curls keep constant tension on the biceps, maximizing muscle activation and improving definition. Attach a straight bar or rope to a cable machine and set it to the lowest position.

After each set of the biceps tri-set, you should feel like ... Brace your core as you curl the bar up to your chest, keeping your upper arms stationary. Return under control to the start position.

Instead lay your elbow to the right of your side and use your bicep muscles to curl the bar upward. When you are done with the set, in a squat like fashion place the bar back down.

The ergonomic and comfortable pad is 3.15 inches thick, so no matter how much weight you load up on your biceps, you won’t have to worry about elbow pain. Whether you’re rocking EZ-bar curls ...