Are you looking to grow your biceps but only have access to a cable machine? As a personal trainer, I have created numerous programs for people who needed to prioritize the cable machine, and I can ...

Grab the barbell with an underhand grip, with your your hands positioned about as wide as your hips. To emphasize the inner portion of the bicep, take a wider grip; to target the outer part of the ...

IF YOU’RE LOOKING to blow up your arms, you've got plenty of training tools in your arsenal. You can use hammer curls, preacher curls, and of course, the tried-and-true standing biceps curls. All of ...

Hold a cable bar with underhand grip, shoulder width apart. Use your biceps to flex your elbows and raise the bar to your shoulders. Lower it back down to your thighs and repeat.