Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad).

Men's Health fitness director Ebenezer Samuel demonstrates how to do a perfect dumbbell biceps curl to build big arm muscle.

You want to build up your physique—but there's a line between well-pumped and overdone. Here's what you need to know.

This completes one set of 21-method dumbbell curls. In Bailey's Glute Guide, you're told to do four complete sets, but you can do two or three depending on your ability.

The hammer curl is one of the ways to do biceps curls most of us learn in the gym, often because it's actually easier to perform than the palms-up version. Keeping your palms turned in in the ...

Stop muscle loss after 40 with 6 standing exercises that rebuild strength, balance, and endurance in just 30 days ...

How to do a hammer curl A) Start by standing or sitting on your bench, with your back upright and your dumbbells by your sides. B) Keep your elbows tight into your body and pull your shoulders back.