Rotating your arms in circles is a great way to get your blood flowing and warm up your arms before trying a bicep curl. Arm circles also loosen up your shoulders, which is perfect preparation.

The routine kicks off with 55 seconds of bicep curls followed by a five-second rest, then moves onto arm circle variations ... and you also get to stay seated the entire time— but there ...

You don't have to stick to the same standard curl every time you tackle arm day. This workout will pump up your biceps, plus your lats, core, and more.

Usually, though, the simple moves are the most effective. That's especially true when it comes to training your big arm ...