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.

Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.

Sit at a preacher bench and set the height so that your armpits touch the top of the pad, to start. Grasp an EZ-bar with ...

Bicep curls help build the muscles in ... then lower them back down. Do 12 to 15 curls for two or three sets. Arm circles are a simple exercise that tones your shoulders and arms.

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 ...

That's especially true when it comes to training your big arm muscles with biceps curls. The biceps are not overly complicated muscles. They have two jobs: flex the elbow, and twist (supinate ...

Usually, though, the simple moves are the most effective. That's especially true when it comes to training your big arm muscles with biceps curls. The biceps are not overly complicated muscles. They ...