Sit on a flat bench, holding a dumbbell in one hand with your elbow resting on the inside of your thigh. Keep your upper body ...

"Aim for complete elbow extension and flexion to maximize biceps growth," Kravchenko stresses. "Fully extend and flex your arm on each rep ... eight to 15 reps with one to two reps in reserve.

It doesn’t matter whether you’re a weekend warrior, a die-hard gym bro, or a seasoned bodybuilder, every man and his dog ... “When people flex their biceps, or want to look good in a T ...